Instruction: Using a declined bench, Straiten your arms to lift the barbell from the rack to a position at straight arms. lower the weights to touch the point on your chest at the base of the neck. Return.

Instruction: Lie down on the bench. Straiten your arms to lift the dumbells to a position at straight arms. lowering the weight slowly, midway between nipple area and shoulder line. Pause. Push the weight back up to the starting position.

Instruction: Place hands flat on the floor and slightly wider than shoulder width apart. Slowly lower your body to the floor and maintain a stabilized trunk. slowly raise the body back to the beginning position. Repeat.

Instruction: Using an incline bench, hold dumbbells to shoulder width. Lower the weight slowly, midway between nipple area and shoulder line. Pause. Push the weight back up to the starting position. Repeat.