1. Sit on the chest fly machine with your back firmly against the pad. 2. Grab the handles with a neutral grip, palms facing each other. 3. Start with your arms to the sides, slightly bending your elbows and pointing them out. 4. Bring the handles together in front of your chest in a smooth, controlled motion. 5. Slowly open your arms to return to the starting position.

1. Position a flat bench under the Smith machine bar. 2. Lie back on the bench with your feet flat on the ground, positioning the bar over your chest. 3. Grip the bar slightly wider than shoulder-width apart. 4. Lower the bar slowly to your mid-chest, keeping your elbows at 45° to your body. 5. Press the bar back up to the starting position.

1. Start in a high plank position with your body in a straight line from head to heels. 2. Bend your elbows and lower your body towards the floor. 3. Lift your right foot off the ground and bring your right knee towards your right elbow. 4. Push back up to the starting position, returning your right foot to the ground. 5. Repeat on the left side by bringing your left knee towards your left elbow.

1. Position a flat bench under the Smith machine bar. 2. Lie back on the bench with your feet flat on the ground, the bar over your chest. 3. Grip the bar with your hands placed wider than shoulder-width apart. 4. Lower the bar slowly to your mid-chest, keeping your elbows at 45° to your body. 5. Press the bar back up, fully extending your arms without locking your elbows.

1. Position an incline bench under the Smith machine bar at about 30-45°. 2. Lie back on the bench with your feet flat on the ground, and position the bar over your upper chest. 3. Grip the bar slightly wider than shoulder-width apart, keeping your wrists straight. 4. Lower the bar slowly to your upper chest, keeping your elbows at 45° to your body. 5. Press the bar back up, fully extending your arms without locking your elbows.

1. Position a flat bench under the Smith machine bar. 2. Lie back on the bench with your feet flat on the ground, positioning the bar over your chest. 3. Grip the bar with your hands placed closer than shoulder-width apart. 4. Lower the bar slowly to your lower chest, keeping your elbows tucked close to your sides. 5. Press the bar back up, fully extending your arms without locking your elbows.

1. Sit with your back flat against the pad and your feet planted firmly on the floor. 2. Grasp the handles with palms facing forward. 3. Position your elbows at 90°. If needed, adjust the seat height so the handles align with your chest. 4. Push the handles forward until your arms are together. 5. Slowly bring the handles back to the starting position.

1. Lie on your back on the floor, feet flat. 2. Hold a barbell with a grip slightly wider than shoulder-width, arms extended above your chest. 3. Lower the barbell slowly until your upper arms touch the floor. 4. Keep your elbows at about 45° angle from your body. 5. Press the barbell back up to the starting position.

1. Start standing with feet shoulder-width apart, arms relaxed at your sides. 2. Raise your arms out to your sides at shoulder height, elbows bent at 90°, fingers point up. 3. Squeeze your shoulder blades, keeping elbows and shoulders in line. 4. Maintain a gentle backbend while open the chest.

1. Start in a side plank. 2. Shift your weight onto your right hand as you pivot onto the outer edge of your right foot. 3. Float your left leg above the ground with the knee bent and the ball of your foot on the ground. 4. Lift your hips and open your chest toward the ceiling. 5. Extend your left arm overhead and back, reaching towards the floor behind you.

1. Start in a Table Top, on all fours with your shoulders directly over your hands. 2. Lift your hips back and up, forming an inverted 'V' shape with your body. 3. Lengthen your spine from your tailbone to the crown of your head. 4. Press your palms into the ground and spread your fingers wide for stability.

1. Lie face down with your legs extended. 2. Place your hands under your shoulders, opening the chest, rolling the shoulders back and down. 3. Inhale slowly and straighten your arms, keeping your shoulders away from your ears 4. Lift your torso without compressing your lower back. 5. Keep your pelvis and legs on the floor, pressing the tops of your thighs firmly into the floor.

1. Lie flat on a bench with a dumbbell in each hand, arms extended directly above your chest. 2. Slowly lower the dumbbells to your chest, taking about 3 to 5 seconds to do so. 3. Pause briefly at the bottom, then press the dumbbells back up. 4. Repeat the movement, focusing on the slow, controlled lowering movement.

1. Lie on a bench with a dumbbell in each hand, arms extended above your chest. 2. With a slight bend in your elbows, lower the weights out to the sides. 3. Bring the dumbbells back together above your chest.

1. Stand between two cable machines, feet staggered, pulleys above shoulder height. 2. Grasp the handles with each hand, lean slightly forward, arms raised to chest height. 3. With a slight bend in elbows, push the handles down in front of you to waist height. 4. Slowly return to the starting position.

1. Stand between two cable machines, feet staggered, pulleys to the lowest setting. 2. Grasp the handles with each hand, lean slightly forward. 3. With a slight bend in elbows, pull the handles up to chest height. 4. Slowly return to the starting position.

1. Adjust the seat of the chest press machine so the handles are at chest level when seated. 2. Sit with your back flat against the pad and feet flat on the floor for stability. 3. Press the handles forward until your arms are fully extended but not locked at the elbows. 4. Pause briefly at full extension. 5. Slowly return the handles to the starting position.

1. Lie on a ball holding a dumbbell in your left hand. 2. Press the dumbbell upward while keeping your right arm out for balance. 3. Lower the dumbbell slowly maintaining control. 4. Focus on isolating the left arm throughout the movement.

1. Set an incline bench at a 15-45° angle. 2. Lie with a barbell held just above your upper chest, grip wider than shoulder-width. 3. Plant your feet flat on the floor, and fully extend your elbows to lift the bar. 4. Take a breath at the top of the movement to brace the core. 5. Lower the barbell to your chest, slowly and with control.

1. Lie on a fully-lowered bench, barbell held just above the chest at shoulder-width apart. 2. Press the bar up until your arms are fully extended. 3. Lower the bar with control bending your elbows at about 45° to your body. 4. Keep your feet flat, head on the bench, and a slight arch in your back throughout.

1. Lie back on an incline bench with a dumbbell in each hand, arms fully extended above your chest. 2. Lower the dumbbells lin a wide arc to the sides, keeping your elbows slightly bent. 3. Lift the dumbbells back to the starting position without letting them touch at the top.

1. Lie on a bench, feet flat on the ground, holding dumbbells at your chest. 2. Press the dumbbells up until your arms are extended. 3. Lower the dumbbells back to your chest. 4. Hold the dumbbells at chest level for 3 seconds, keeping them steady. 5. Press the dumbbells back up and repeat.

1. Lie back on an incline bench with a dumbbell in each hand. 2. Press the dumbbells from your chest up to full extension. 3. Lower the dumbbells slowly back to your chest. 4. Keep your wrists straight and elbows pointed outward.

1. Lie back on an incline bench at a 30-45° angle, with your feet flat on the floor. 2. Bring the dumbbells to shoulder height, palms facing forward. 3. Press the dumbbells up slowly and steadily. 4. Lower the dumbbells back to shoulder height.

1. Lie on a bench with a dumbbell in each hand, arms extended and palms facing each other. 2. Lower the dumbbells to the sides of your chest. 3. Press the dumbbells back up to the starting position. 4. Keep your movements controlled.

1. Lie on a bench with a dumbbell in each hand, arms extended above your chest. 2. Lower one dumbbell to the side of your chest, keeping the other arm extended. 3. Press the dumbbell back up, isolating your pec. 4. Alternate the pressing arm with each repetition.

1. Lie on a bench with a dumbbell in each hand, held just above your chest. 2. Press the dumbbells upward until arms are fully extended. 3. Lower the dumbbells, bringing your elbows down at about 45° to your body. 4. Ensure your feet remain firmly planted on the floor.

1. Stand with both or one foot on the band, feet hip- or shoulder-width apart. 2. Grip each end of the band firmly with palms facing down. 3. Exhale, slowly raise arms straight to front, shoulder height. 4. Hold position briefly at the top, shoulders engaged. 5. Inhale, lower arms back to the starting position controlled.

1. Lie on the floor, band under your back, holding ends with both hands. 2. Engage your chest muscles to press your arms up until they're straight. 3. Lower hands to the sides until elbows touch the floor. 4. Keep the movement controlled and steady.

1. Place the band across your upper back, holding the ends with both hands. 2. Get into the push-up position, hands slightly wider than shoulder-width. 3. Lower your body to the ground, keeping elbows at a 45° angle. 4. Press back up, extending your arms fully.

1. Start in a standard push-up position. 2. Slowly lower your body until your chest nearly touches the floor. 3. Keep the lowering phase slow and controlled. 4. Press back up to the starting position at a normal pace.

1. Lie on the floor with knees bent, a dumbbell in each hand with your elbows on the ground. 2. Press the dumbbells up until your arms are fully extended. 3. Lower the dumbbells towards your chest, stopping when your upper arms touch the floor.

1. Begin in a plank, your hands on the ground slightly wider than shoulder-width. 2. Bend your elbows to slowly lower your body until your chest nearly touches the floor. 3. Explosively extend your elbows to push your body back up.

1. Lie on the floor with your hands under your shoulders, and your knees on the ground. 2. Press your chest up until arms are extended but not locked, keeping knees down. 3. Lower towards the floor while keeping elbows in. 4. Repeat the movement, maintaining a controlled pace throughout the exercise.

1. Place your feet on an elevated surface, hands on the ground. 2. Keep your body straight from head to heels, forming a straight line. 3. Push through your hands to raise your body back up.

1. Start in a standard push-up position with your hands placed wider than shoulder-width apart. 2. Lower your body until your elbows are at a 90° angle. 3. Keep your body in a straight line from head to heels. 4. Press back up to the starting position.