- Start in a high plank position, hands slightly wider than shoulder-width.
- Lower body by bending elbows, keeping them at a 45-degree angle.
-Push back up, fully extending arms without locking elbows.
- Begin by lying face down on the floor with your palms placed beside your shoulders, fingers pointing forward.
- Press your hands into the floor, lifting your upper body while keeping your hips and legs grounded, creating an arched position resembling a cobra.
- Lower your upper body back down to the starting position, maintaining control and engaging your core throughout the movement.
- Stand tall with feet shoulder-width apart.
-Extend your right arm across your chest, keeping it straight.
- Use your left arm to gently pull your right arm closer to your chest, feeling a stretch in the shoulder and chest. Hold for a few seconds, then repeat on the other side.
- Lie flat on a bench with your feet planted firmly on the floor.
- Grip the barbell with a wider than shoulder-width grip, keeping your wrists straight.
- Lower the barbell to your mid-chest, just below your nipple line, and press it back up to the starting position, fully extending your arms.
-Set up the incline bench to your desired angle, typically between 30 to 45 degrees.
- Lie back on the bench, positioning yourself with your feet flat on the floor and your shoulder blades squeezed together.
- Grasp the barbell with a slightly wider than shoulder-width grip, lower it to your upper chest, and press it upward until your arms are fully extended.
-Adjust the cable machine to a high position, and select an appropriate weight.
- Stand in the center, facing away from the machine, with one foot slightly forward for stability.
- With your arm slightly bent, bring your hand across your body in an upward and diagonal motion, focusing on squeezing your upper chest. Return to the starting position in a controlled manner. Repeat for the desired number of repetitions before switching sides.
- Lie on a decline bench, securing your feet at the footrests and holding dumbbells in each hand.
- Lower the dumbbells to the sides of your chest, maintaining a 90-degree angle at your elbows.
- Push the dumbbells upward, extending your arms fully while maintaining control.
-Lie flat on a bench, holding a dumbbell in each hand with an overhand grip.
- Extend your arms straight up, directly above your chest, with palms facing forward.
- Lower the dumbbells down to the sides of your chest, keeping your elbows at a 45-degree angle, then press them back up to the starting position.
-Set up an incline bench at a desired angle (usually between 30-45 degrees).
- Hold a dumbbell in each hand and lie back on the bench, keeping your feet flat on the floor.
- Extend your arms upward, pushing the dumbbells away from your chest until they are fully extended. Slowly lower the dumbbells back down to the starting position, and repeat for the desired number of repetitions.
-Set up a decline bench at a suitable angle for your comfort and ability.
- Hold a dumbbell in each hand at chest level with an overhand grip.
-Press the dumbbells upward, extending your arms while keeping control and stability, then lower them back down to chest level.
- Adjust the machine to fit your body by setting the seat height and position of the handles.
-Sit with your back against the machine and grasp the handles with an overhand grip.
- Push the handles forward until your arms are fully extended, then slowly bring them back to the starting position while maintaining control and engaging your chest muscles.
-Adjust the seat and backrest of the machine to a comfortable incline position.
- Sit with your back firmly against the backrest and grasp the handles with a shoulder-width grip.
- Push the handles forward, extending your arms until they are fully extended, and then slowly bring them back to the starting position, maintaining control throughout the movement.
- Set up the cable machine with the appropriate weight and adjust the pulleys to chest height.
- Stand in the center of the cable machine, holding the handles in each hand with your palms facing forward.
- Step forward, keeping a slight bend in your elbows, and bring your hands together in front of your chest, squeezing your chest muscles. Slowly return to the starting position and repeat for the desired number of repetitions.