shoulders/chest

1. Position yourself with your back down on a flat bench placing the hands up on the bar using an underhand grip slightly wider than shoulder width apart.
2. After taking a deep breath in, extend the elbows and lift the bar up off the rack until elbows are extended but not locked. Pause for a brief movement as you fully extend your breath.
3. Lower the weight directly down to the chest as you breath inwards, keeping the movement pattern slow and steady.
4. Once just above the chest, pause, and then press directly up again, exhaling your breath.
5. Continue until all reps are completed and then re-rack the barbell.

1. Lie on a flat bench holding a dumbbell in each hand with an overhand grip.
2. Start by holding the dumbbells slightly wider than shoulder width apart above your shoulders. Your palms should be facing forward.
3. Slowly bend your elbows until they are at a 90 degree angle and your upper arms are parallel to the ground.
4. Push the weights up by straightening your arms.
5. As you push the weights up, move your arms in an arc to bring the dumbbells together, until they meet over the center of your chest. Hold for a count of one.
6. Lower the dumbbells by slowly bending your elbows back to 90 degrees.
7. Continue lowering your arms until they are a little lower than parallel to the floor. (Your elbows should be pointing slightly towards the floor and you should feel a stretch in your chest muscles and shoulders.)
8. Repeat

Be sure to concentrate on a balanced movement when lifting the dumbbells. Use both arms equally spaced and moving at the same speed.

1. Place a pair of dumbbells on the floor. Lie on your back in between the dumbbells. Bend your knees and move your feet towards your butt.
2. Grab the dumbbells and hold them above you. Allow your upper arms to remain on the floor. Begin the movement by pushing the dumbbells over your chest. Pause at the top and squeeze your chest muscles.
3. Slowly bring the weights down to the starting position, allowing your arms to rest for a brief moment before beginning the next repetition.

1. Sit on the seat with your upper chest just above the horizontal handles.
2. Push the foot lever until you are able to grasp the lever.
3. Gras the handles using a wide overhand grip and place your elbows out to the sides just below your shoulders.
4. Release the foot lever and press the hand lever out until your arms are fully extended.
5. Return the weight until your chest muscles are slightly stretched.

1. Get into position by placing your hands flat on the floor, directly below your shoulders.
2. Extend your legs out behind you, with only your toes and balls of your feet touching the floor.
3. Hold your body up and keep your back straight by tightening your abdominal muscles.
4. Your neck and head should be bent slightly back.
5. Lower your chest towards the ground by bending your elbows until your chest is just above the ground or you feel a stretching of your chest and shoulders. Hold for a count of one.
6. Press upwards from your chest and shoulders, straightening your arms as you return to the starting position. Hold for a count of one.
7. Repeat.

1. Sit on a pec deck machine with your back flat against the back rest.
2. Grip the handles and make sure your arms are parallel to the floor. If not parallel,adjust the seat or handles accordingly. This is the start position.
3. Exhale and slowly push the handles together  squeezing your chest to the middle as you do so. Hold for a count of one.
4. Inhale as you return to the starting position in a controlled movement.
5. Repeat.

This exercise can be performed using an exercise band or pulleys. There are a variety of  different machines with different placement of your forearms. With these,  place your forearms on the pad, with your elbow bent to 90 degrees. Perform the exercise by squeezing your elbows together.

• Holding a pair of dumbbells, sit on a flat bench and slowly lower yourself back.
• Keep a tight core as you push the dumbbells above your chest. The dumbbells will be facing one another and held together.
• With a slight bend in the elbow, open up your chest and slowly lower the dumbbells to the sides.
• When the dumbbells are parallel with the ground, pause, and return to the starting position.

1. Stand between two cable stations with the dumbbell grip handles attached to the high pulleys on each side of you.
2. Hold the handles with an overhand grip. Your arms should be outstretched.
3. Bend your knees and hips slightly so that you are leaning forward, but not too far.
4. Bend your elbows slightly and rotate your shoulders in towards the centre of your chest a little. Your elbows should be slightly behind you.
5. Use a hugging motion, keeping your elbows in a fixed, bent position to bring the grip attachments together in front of your chest.
6. Slowly return to the starting position until you feel a slight stretch in your chest muscles.
7. Repeat.

1. Sit on a decline bench and place your feet under the leg brace. Rest a dumbbell on each thigh.
2. Grab hold of the dumbbells with an overhand grip and lie back on the bench.
3. Position the dumbbells on either side of your chest. Your palms should face outwards and your arms should be bent under each weight.
4. Slowly press the dumbbells up from the elbows until your arms are fully extended over your chest.
5. Return to the starting position by lowering the dumbbells to either side of your chest again. You should feel a slight stretch in your chest and shoulders.

1. Lie on a flat bench holding a dumbbell in each hand with an overhand grip.
2. Start by holding the dumbbells slightly wider than shoulder width apart above your shoulders. Your palms should be facing forward.
3. Slowly bend your elbows until they are at a 90 degree angle and your upper arms are parallel to the ground.
4. Push the weights up by straightening your arms.
5. As you push the weights up, move your arms in an arc to bring the dumbbells together, until they meet over the center of your chest. Hold for a count of one.
6. Lower the dumbbells by slowly bending your elbows back to 90 degrees.
7. Continue lowering your arms until they are a little lower than parallel to the floor. (Your elbows should be pointing slightly towards the floor and you should feel a stretch in your chest muscles and shoulders.)
8. Repeat

Be sure to concentrate on a balanced movement when lifting the dumbbells. Use both arms equally spaced and moving at the same speed.

1. Set up a bench or stable elevated surface. Begin with both hands on the bench at shoulder-width or just outside of shoulder-width.
2. Place your feet straight behind you while you tighten your abs and engage the hips. Your hips should not dip or elevate too high during the movement.
3. Slowly lower yourself towards the bench. Once your upper arms are parallel with the floor, pause, and return to the starting position.

1. Stand with your back straight, feet shoulder width apart, while holding a dumbbell in each hand with a neutral grip.
2. Hold your arms fully extended by your side, with your palms facing in to your body.
3. Keep your elbows close to your sides. This is the start position.
4. Keeping your arms fully extended and your torso stationary, lift the dumbbells out to your sides and up until they are at shoulder level. Exhale as you do so.
5. Hold for a count of one while squeezing your shoulder muscles.
6.  Return to the start position in a smooth controlled movement inhaling as you do so.
7. Repeat.

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1. Sit on a bench, holding a dumbbell in each hand. Your hands should be at your sides.
2. Maintain a flat back and tight core. Look straight ahead during the movement.
3. Be sure to maintain a slight bend in your elbows at all times.
4. Extend your arms out to the side and guide the weight up. Your arms should come to parallel with the floor.
5. Pause, slowly lower the weight back to the starting position. Repeat.

1. Place your left foot onto the middle of a resistance band. Step forward with the right. Tighten your abdominals and avoid arching your back.
2. Maintaining a slight bend in the elbows at all times, slowly raise your arms up from the sides of your body. Be sure to favor the front as you lift.
3. Once your arms reach parallel with the floor, pause, feel the contraction, and slowly lower back down.

1. Sit on a military press bench or bench that has a back support, holding a dumbbell in each hand with an overhand grip.
2. Place the dumbbells on top of your thighs with your palms facing down.
3. Raise the dumbbells to your shoulders.
4. Rotate your wrists so that the palms of your hands are facing away from you. This is the start position.
5. As you exhale,  push the dumbbells up and over your head by extending your arms until the dumbbells touch at the top of the movement.
6. Pause for a count of one.
7. Slowly return to the start position inhaling as you do so.
8. Repeat.

This exercise can be performed standing or sitting on  flat bench. For people with lower back problems, the version described is better.

1. Holding a water bottle in each hand, stand straight, with your feet shoulder width apart.
2. Raise the water bottles to head height by rotating your arms forward and up.
3. Your triceps should be parallel to the floor and your elbows bent at 90 degrees. This is the start position.
4. Keeping your back straight and using only your arms, extend through your shoulders and elbows to drive the water bottles straight up, exhaling as you do so.
5. As your arms reach the fully extended position, bring them in towards each other until the water bottles touch lightly together.
6. Hold for a count of one, while squeezing your shoulder muscles.
7. In a controlled movement, return to the starting position, inhaling as you do so.
8. Repeat.

1. Place your left foot onto the middle of a resistance band. Step forward with the right. Tighten your abdominals and avoid arching your back.
2. Press the handles of the resistance band up and stop once your upper arms are parallel with the ground, making a scarecrow formation. The band should be behind your arms.
3. Slowly press the resistance band overhead. Do not lock out the elbows. Lower to the starting position and begin again.

• Holding a pair of dumbbells, sit on a flat bench and slowly lower yourself back.
• Keep a tight core as you push the dumbbells above your chest. The dumbbells will be facing one another and held together.
• With a slight bend in the elbow, open up your chest and slowly lower the dumbbells to the sides.
• When the dumbbells are parallel with the ground, pause, and return to the starting position.

1. Stand between two cable stations with the dumbbell grip handles attached to the high pulleys on each side of you.
2. Hold the handles with an overhand grip. Your arms should be outstretched.
3. Bend your knees and hips slightly so that you are leaning forward, but not too far.
4. Bend your elbows slightly and rotate your shoulders in towards the centre of your chest a little. Your elbows should be slightly behind you.
5. Use a hugging motion, keeping your elbows in a fixed, bent position to bring the grip attachments together in front of your chest.
6. Slowly return to the starting position until you feel a slight stretch in your chest muscles.
7. Repeat.

1. Sit on a pec deck machine with your back flat against the back rest.
2. Grip the handles and make sure your arms are parallel to the floor. If not parallel,adjust the seat or handles accordingly. This is the start position.
3. Exhale and slowly push the handles together  squeezing your chest to the middle as you do so. Hold for a count of one.
4. Inhale as you return to the starting position in a controlled movement.
5. Repeat.

This exercise can be performed using an exercise band or pulleys. There are a variety of  different machines with different placement of your forearms. With these,  place your forearms on the pad, with your elbow bent to 90 degrees. Perform the exercise by squeezing your elbows together.

1. Come to the ground on your knees. Tighten your core and maintain a flat back.
2. Position your hands on the ground in front of you, directly below your shoulders. Cross your feet in the back.
3. Lower your chest towards the ground. Bend your elbows at a 60-degree angle until your chest is just above the ground. You should feel a stretch across your chest. Hold for a count of one.
4. Without locking your elbows, push yourself back to the starting position by straightening your arms.

1. Place a pair of dumbbells on the floor. Lie on your back in between the dumbbells. Bend your knees and move your feet towards your butt.
2. Grab the dumbbells and hold them above you. Allow your upper arms to remain on the floor. Begin the movement by pushing the dumbbells over your chest. Pause at the top and squeeze your chest muscles.
3. Slowly bring the weights down to the starting position, allowing your arms to rest for a brief moment before beginning the next repetition.

1. Get into position by placing your hands flat on the floor, directly below your shoulders.
2. Extend your legs out behind you, with only your toes and balls of your feet touching the floor.
3. Hold your body up and keep your back straight by tightening your abdominal muscles.
4. Your neck and head should be bent slightly back.
5. Lower your chest towards the ground by bending your elbows until your chest is just above the ground or you feel a stretching of your chest and shoulders. Hold for a count of one.
6. Press upwards from your chest and shoulders, straightening your arms as you return to the starting position. Hold for a count of one.
7. Repeat.

1. With a dumbbell in each hand in a neutral grip,  lie face down on an incline bench. Your palms should be facing inwards.
2. Extend your arms out in front of you so that they are at right angles to the bench. Keep your legs stationary but with pressure on the balls of our feet and toes. This is the start position.
3. Keeping a slight bend in your elbows, move the weights  away from each other  in an arcing motion exhaling as you do so.
4. Continue expanding your arms until they are parallel to the floor.
5. Hold and squeeze your shoulder blades together
6. Return to the starting position inhaling as you do so.
7. Repeat .

1. Begin by holding a pair of dumbbells and standing with a braced core. Bend at the knees slightly and lean forward from the hips. Maintain a flat back throughout.
2. Keeping your elbows slightly bent throughout the movement, lift the dumbbells up and out to the side. Be sure to focus the contraction in the back of the shoulders.
3. Pause at the top of the movement then slowly bring the dumbbells to the starting position.

1. Adjust the cables so that the handles sit at chest height.
2. Grip the handle, across your body in a neutral grip, with both hands.
3. Keeping only a slight bend at your elbow, pull the cable back across your body using the muscles in your back.
4. Hold the flexed position for a full second before allowing the cable to pull you slowly back to the starting position.

1. Adjust the seat on the Rear Delt Machine so that your chest is against the padding and the handles are at shoulder level. Tighten your core throughout the movement.
2. Holding on to the handles in front of you, engage your rear delt muscles (back of the shoulder). Pull the weight, focusing all of the tension in your shoulder muscles.
3. Pause when the handles are at your sides then slowly return to the starting position. Do not allow the plate to touch the weight stack.

1. Begin by holding a pair of water bottles and standing with a braced core. Bend at the knees slightly and lean forward from the hips. Maintain a flat back throughout.
2. Keeping your elbows slightly bent throughout the movement, lift the water bottles up and out to the side. Be sure to focus the contraction in the back of the shoulders.
3. Pause at the top of the movement then slowly bring the water bottles to the starting position.

1. Lie flat on your back with your feet flat on the ground, with your knees bent at 90 degrees. Alternatively, you can place your feet up on a bench a few inches apart with your toes turned inwards and touching.
2. Place your hands lightly on either side of your head.
3. Keep your elbows in  so that they are parallel to your body.
4. Push your back down flat into the floor to isolate your abdominal muscles.
5. Gently curl your shoulders forward and up off the floor.
6. Continue to push down into the floor with your lower back.
7. Raise your shoulders about four to six inches only.
8. Hold and squeeze your abdominal muscles for a count of one.
9. Return to the start position in a smooth movement.

1. Lie on an exercise mat, with your back flat, knees bent and your feet flat on the floor slightly wider than shoulder-width apart.
2. Fully extend your arms down the side of your body, palms facing in. This is the start position.
3. Exhaling, crunch your torso forward and to the right until you can touch your right heel with your right hand. Hold for a count of one.
4. Return to the starting position smooth motion, inhaling as you do so.
5. Repeat the movement, this time to your left side.
6. When you have completed the movement on both sides, you have done one repetition.
7. Repeat.

1. Lay on a yoga/exercise mat or towel with your back flat on the floor and your legs straight and in the air with the soles of your feet facing up.
2. Outstretch your arms above your chest so that they run parallel to your legs.
3. Lifting your shoulders off the floor, reach up and touch your toes with your fingertips.
4. Lower your shoulders back to the floor to complete one rep.

1. Lie on your back on a mat with hands under your lower buttocks on either side to support your pelvis.
2. Legs straight out in front of you, ankles together and feet slightly off the floor.
3. Keep your knees straight and raise your legs by flexing the hips until they are completely flexed.
4. Return to starting position.

1. Lie on a mat with your hands under your buttocks and raise your legs slightly, keeping knees straight and ankles together.
2. Keep abs engaged and perform short kicks in an alternating fashion.
3. Repeat as needed and then lower legs to the ground.

1. Lie flat with hands under your buttocks.
2. Keep your knees together and pull them in towards you while moving your torso towards them (lift your head, neck and shoulders up).
3. Hold and then slowly return to starting position.

1. Lie on an exercise mat and place your feet your under something that will not move or ask a spotter hold them down for you. Keep your knees bent.
2. Raise your upper body from the mat to form V-shape with your thighs.
3. Keep your arms fully extended in front of your chest, clasping your hands together.This is the start position.
4. In a smooth motion, twist your upper body to the right until you feel a stretch in your back and sides. Keep your arms parallel to the floor and exhale as you do this. Hold for a count of one and inhale.
5. Return to the start position while breathing out.
6. Repeat the movement,this time to the left side of your body.
7. Repeat.

As your strength increases, you can hold a weight plate or medicine ball in front of you to increase resistance and engage other muscle groups.

1. Lie flat on an exercise mat on the floor keeping your lower back straight with no arching of your spine and with your knees bent and feet flat on the floor.
2. Place your hands lightly on the sides of your head.
3. Curl your torso upwards so your shoulders are slightly raised off the floor..
4. Raise your knees until your thighs are at a right angle to the floor and your calves are parallel to the floor. This is the start position.
5. Slowly move your legs in a pedaling action as if you are riding a bicycle.
6. As you do so, exhale and bring your opposing elbow close to each knee by crunching to one side. Left elbow to right knee. Right elbow to left knee.
7. After each crunch, return to the start position inhaling as you do so.
8. Without pausing, repeat the movement to the other side.
9. Repeat without pausing for the desired number of repetitions to each side.

Do not use your hands to pull your head and neck up during this exercise. Doing so may cause injury. Concentrate on a slow rhythmic cycle from side to side with perfect form for each repetition.

1. Lie on an exercise mat, with your back flat, knees bent and your feet flat on the floor slightly wider than shoulder-width apart.
2. Fully extend your arms down the side of your body, palms facing in. This is the start position.
3. Exhaling, crunch your torso forward and to the right until you can touch your right heel with your right hand. Hold for a count of one.
4. Return to the starting position smooth motion, inhaling as you do so.
5. Repeat the movement, this time to your left side.
6. When you have completed the movement on both sides, you have done one repetition.
7. Repeat.