1.Take a roughly shoulder width grip. There should be a straight line from your elbow to fist (vertical forearms).
2. Pull your chin back and press the weight toward the ceiling by extending at the elbow joint and flexing at the shoulder joint.
3.Press until your elbows are extended and push your head forward slightly.
4.Return to the start position with control. Pulling your chin back to allow the bar to pass your face safely.
Dips
1. Hold your body with arms locked above the equipment
2.Lower your body slowly while leaning forward, flare out your elbows
3.Raise your body above the bars until your arms are locked.
Barbell bench-press
1. Lay flat on the bench with your feet on the ground. With straight arms unrack the bar
2. Lower the bar to your mid chest
3. Raise the bar until you've locked your elbows.
Cable Push Downs
1.Grip the pulley bar with palms facing down at shoulder width.
2.Stand straight with a small forward incline. Keep your upper arms close to your body, and slowly bring the pulley bar down until your arms are fully extended.
3.Pause when you are at the contracted position of the motion, then slowly raise the pulley bar back to the starting point.