Lie on your back on a flat bench and hold a dumbbell in each hand with your arms extended above your chest, keeping a slight bend in your elbows. Lower your arms out to the sides in a controlled motion until you feel a stretch in your chest. Then bring the dumbbells back together above your chest while maintaining that slight elbow bend. Inhale as you open your arms and exhale as you close them. Avoid lowering too far, do not lock your elbows, and keep the movement controlled at all times.
Sit on an incline bench set between 30° and 45° and hold a dumbbell in each hand with your arms extended above your chest, keeping your elbows slightly bent. Lower your arms out to the sides in a controlled motion until you feel a stretch in your upper chest. Then bring the dumbbells back together above your chest, maintaining the slight bend in your elbows. Inhale as you open your arms and exhale as you close them. Avoid lowering more than necessary, keep your elbows steady, and control the entire range of motion.
Set the pulleys at the highest position, grab one handle in each hand, and take a step forward with your torso slightly leaned in, keeping your arms open and elbows slightly bent. Bring your arms together in front of your body in a sweeping arc until your hands cross at chest level. Then slowly open your arms back, controlling the movement until you feel a stretch in your chest. Inhale as you open your arms and exhale as you bring them together. Keep your core engaged, avoid bouncing, and control the movement at all times to properly isolate the chest.
Set the pulleys at the lowest position, grab one handle in each hand, and take a step forward with your torso slightly leaned in, keeping your arms at your sides with a slight bend in your elbows. Raise your arms forward and upward in an arc until your hands cross at chest level or slightly above. Then slowly lower your arms back to the starting position, controlling the movement. Inhale as you lower and exhale as you lift. Keep your core engaged, avoid swinging, and control the entire range of motion to target the upper chest.
Sit on the machine with your back supported and your feet firmly on the floor. Adjust the seat so your arms are aligned with chest height, and grip the handles with your elbows slightly bent. Bring your arms together in front of you until your hands almost touch, squeezing your chest. Then slowly open your arms until you feel a stretch in your chest, without losing tension. Inhale as you open your arms and exhale as you bring them together. Keep your back supported, avoid bouncing, and control the movement at all times.
Sit on an incline bench set between 30° and 45°, holding a dumbbell in each hand at chest level with your palms facing forward and your feet firmly on the floor. Press the dumbbells upward and slightly toward each other until your arms are extended without locking your elbows. Then slowly lower the dumbbells back down to chest level. Inhale as you lower and exhale as you lift. Keep your back supported, control the movement, and avoid bringing the dumbbells together or letting them touch at the top.
Lie on your back on a flat bench, holding a dumbbell in each hand at chest level with your palms facing forward and your feet firmly on the floor. Press the dumbbells upward until your arms are extended without locking your elbows. Then slowly lower the dumbbells back down to chest level. Inhale as you lower and exhale as you lift. Keep your shoulders pulled back, your core engaged, and control the movement, avoiding any contact between the dumbbells at the top.
Stand with your feet shoulder-width apart, holding a dumbbell in each hand in front of your thighs with your arms extended and your core engaged. Bend your knees and lower the dumbbells toward the floor while keeping your back straight and your chest lifted. Then push through your heels to return to the starting position, extending your hips and knees at the same time. Inhale as you lower and exhale as you lift. Keep the dumbbells close to your body, avoid rounding your back, and control the movement at all times.
Stand with your feet shoulder-width apart, holding a dumbbell vertically with both hands in front of your chest while keeping your core engaged. Bend your knees and hips, lowering your body as if sitting down, keeping the dumbbell close to your chest and your back straight. Then push through your heels to return to the starting position. Inhale as you lower and exhale as you rise. Keep your chest up, your knees aligned with your toes, and avoid lifting your heels.
Stand with your feet shoulder-width apart and your knees slightly bent. Hold a dumbbell in each hand in front of your thighs with your palms facing your body. Hinge forward at the hips, keeping the dumbbells close to your legs, maintaining a straight back and pushing your hips back. Then return to the starting position by driving your hips forward and contracting your glutes. Inhale as you lower and exhale as you lift. Keep your back straight, control the movement, and avoid bending your knees too much.
Stand with your feet shoulder-width apart and your core engaged, holding a dumbbell in each hand at your sides. Take a long step back and lower your body until both knees form a 90-degree angle. Then push through the heel of your front leg to return to the starting position. Inhale as you lower and exhale as you rise. Keep your torso upright, your knees aligned with your feet, and control the movement without using momentum.
Stand with your feet wider than shoulder-width apart and your toes slightly pointed outward, holding a dumbbell with both hands in front of you, hanging between your legs. Keep your back straight and your core engaged. Lower your body by bending your knees and hips, dropping the dumbbell straight down toward the floor until your thighs are parallel, controlling the descent without letting the weight drop or rounding your back. Then push through your heels to return to the starting position, squeezing your glutes and legs at the top. Keep your chest lifted, your knees aligned with your toes, and avoid letting them collapse inward.
Lie on your back with your knees bent, feet hip-width apart, and your arms at your sides. Push through your heels and lift your hips until your body forms a straight line from your shoulders to your knees, squeezing your glutes at the top. Then lower your hips slowly until they almost touch the floor, maintaining tension in your glutes. Inhale as you lower and exhale as you lift your hips. Keep your core engaged, avoid arching your back, and focus on squeezing your glutes during the lift.
Place yourself face down, supporting your body on your forearms and the balls of your feet, with your elbows aligned under your shoulders and your body in a straight line from head to heels. Engage your core, glutes, and legs to keep your body stable, avoiding dropping your hips or raising them too high. When you finish the exercise time, gently lower your knees to the floor in a controlled manner. Maintain steady, controlled breathing throughout the exercise, avoiding holding your breath. Keep your gaze forward or toward the floor, your core braced, and your spine neutral to protect your lower back.
Lie on your side, supporting yourself on one forearm with your elbow directly under your shoulder and your legs extended, stacked one over the other. Lift your hips until your body forms a straight line from your shoulders to your feet, keeping your core engaged. Then lower your hips in a controlled manner until they nearly touch the floor when you finish the exercise time. Maintain steady, controlled breathing throughout the movement. Avoid letting your hips drop, keep your back straight, and your neck aligned with your spine. You can place your knees on the floor for an easier variation.
Stand with your feet shoulder-width apart, holding a dumbbell in each hand. Slightly bend your knees and lean your torso forward while keeping your back straight and your core engaged. Pull both elbows back, keeping them close to your body, lifting the dumbbells toward the sides of your abdomen. Then lower the dumbbells in a controlled manner until your arms are extended, without losing your posture. Exhale as you lift the dumbbells and inhale as you lower them. Avoid rounding your back or using momentum—keep the movement controlled and focus on contracting your back as you pull.
Lie on your back with your legs bent and your arms resting on the floor at your sides, palms facing down for greater stability. Lift your legs and hips toward your chest by engaging your abdominal muscles, keeping control of the movement. Then, slowly lower your legs and hips without letting your feet touch the floor, maintaining tension in your abs. Inhale as you lower and exhale as you lift your legs and hips. Keep your lower back pressed against the floor, control the movement, and avoid using momentum from your feet or hips.
Sit on the floor with your knees bent and your feet resting on the ground or slightly elevated. Hold a dumbbell with both hands in front of your chest and lean your torso back about 45°. Rotate your torso to one side, bringing the dumbbell close to your hip, then switch to the opposite side in a controlled manner. At the end of the set, return to the center and place your feet or torso down. Exhale as you twist to each side and inhale as you return to the center. Keep your abs engaged, avoid moving only your arms, and control the pace to focus the work on your obliques.
Attach the cable to the high pulley and hold the bar with a pronated grip (palms facing down), feet shoulder-width apart, and core engaged. Push the bar downward, fully extending your arms while keeping your elbows close to your body. Then, slowly bend your elbows to return to the starting position without moving your shoulders. Inhale as you raise the bar and exhale as you push it down. Keep your torso upright, avoid using momentum, and control the movement at all times.
Sit on the edge of a bench and place your hands on the sides, fingers pointing forward. Extend your legs and rest your heels on the floor. Slide your body forward and lower yourself by bending your elbows until they form a 90° angle. Then, push through your arms to return to the starting position, extending your elbows without locking them. Inhale as you lower and exhale as you lift. Keep your back close to the bench, do not lower more than necessary, and avoid using momentum from your legs.