Signature Methods

1. Grab a dumbbell in each hand and lay down on an incline bench (around 30 degrees), bringing the dumbbells beside your chest. Keep your elbows at a 90-degree angle and your forearms perpendicular to the floor. Once here, keep your palms facing away from you, exhale and press the dumbbells towards the ceiling.

2. Squeeze your pectoral muscles when your arms are at full extension. Once you have completed this, inhale and bring your arms back down beside your chest until your elbows are at 90-degrees once more.

3. Repeat the movement for the recommended amount of repetitions.

1. Lay flat on a bench with a barbell in the rack above you. Take a medium grip (a grip which creates a 90 degree angle at your elbows half way through the movement) and lift the bar off the rack so that it is directly above your chest. Keep your elbows locked at this point for safety. This will be your starting position.

2. While inhaling, start to lower the bar by bending at your elbows until the bar gently touches the middle of your chest.

3. After a brief pause, exhale and press the bar back into the starting position by contracting your pectoral muscles.

4. Repeat the movement for the recommended amount of repetitions.

5. When you are done, place the bar back in the rack.

1. For this exercise you will need access to parallel bars. To get yourself into the starting position, hold your body at arms length (arms locked) above the bars.

2. While breathing in, lower yourself slowly with your torso leaning forward around 30 degrees or so and your elbows flared out slightly until you feel a slight stretch in the chest.

3. Once you feel the stretch, use your chest to bring your body back to the starting position as you breathe out. Tip: Remember to squeeze the chest at the top of the movement for a second.

4. Repeat the movement for the prescribed amount of repetitions.

1. Grab two dumbbells and lie on an incline bench (chest facing the ceiling) that is set to an incline angle of around 30 degrees.

2. With a slight bend at the elbows, extend your arms towards the ceiling until they are nearly locked out.

3. Rotate your wrists so that your palms are now facing one another. This will be your starting position.

4. As you inhale, Lower your arms down on a wide arc as you rotate your wrists until you feel a stretch across your chest and the dumbbells are perpendicular to the floor. Tip: Keep your elbows slightly bent throughout the movement to reduce stress on your joints.

5. Once you have reached the bottom of the movement, pause for a brief moment before exhaling and returning the dumbbells (along the same path) to their starting position, above your chest. At this point your arms should still be extended and the motion is controlled through your pectoral muscles.

6. Repeat for the recommended amount of repetitions.

1. Grab a dumbbell in each hand and adopt a shoulder width stance. Whilst maintaining a straight back, you should lean forward from your hips until your torso is almost parallel with the floor. Have your knees slightly bent and your elbows pinned in to the sides of your body. Your elbows should be at 90 degrees at this point. This is your starting position.

2. While keeping your upper arms stationary, use your triceps to lift the dumbbells on an arcing motion behind you. Exhale as you do so and continue to lift the dumbbells until your forearms are parallel to the floor and your elbows are fully extended. Tip: Only your forearms should move.

3. After a brief pause, slowly lower the dumbbells along the same path back into their starting position as you inhale.

4. Repeat the movement for the recommended amount of repetitions.

1. Place your hands just wider than shoulder width on the side of a bench and elevate your feet onto a parallel bench. Your legs should be straight with your hips at a 90 degree angle suspended off the floor. This will be your starting position.

2. To initiate this movement, inhale and descend your pelvis towards the floor through gently bending your elbows until they create a 90 degree angle.

3. Pause for a brief moment in this position, then exhale and flex your triceps to extend your elbows, returning your torso back along the same path into the starting position.

4. Repeat for the recommended amount of repetitions.

1. Lie down on a flat bench holding two dumbbells directly above your shoulders. Your arms should be fully extended and form a 90 degree angle from your torso and the floor.

2. The palms of your hands should be facing forward, and your elbows should be tucked in. This will be your starting position.

3. Now, inhale and slowly lower the dumbbells until they are near your ears. Be sure to keep your upper arms stationary and your elbows tucked in.

4. Then, exhale and use your triceps to return the weight to the starting position.