Decline bench press
Equipment required: barbell or dumbbells,
1.Lie on your back on the decline bench, with your knees bent and ankles secured behind the ankle rests. Grasp the barbell, with your thumb wrapped around the barbell and palms facing toward the feet. Press your arms straight to lift the weight off the rack.
2.Position the weight above your lower chest to the upper abdomen region.
3.Slowly bend your elbows to lower the weight down to your chest, approximately in line with your nipples.
4.Pause, then press the weight back to the start position.
We are going to be doing 4 sets of 10reps, are you ready!? Let’s go!

Pushup
Equipment required: none
1.Begin on your hands and knees, and step back into a high plank position. Your hands should be just wider than your shoulders, and your legs should be straight with your quads. Your hamstrings should be engaged and your spine neutral.
2.Keeping your core tight, bend your elbows at a 45-degree angle to lower your chest toward the floor, maintaining a straight line from head to heel.
3.Aim to go as low as you can without losing the support of your core or the alignment of your spine and pelvis.
4.Press your chest away from the ground until your elbows are straight. Remember to keep your hips in line with your shoulders and ankles. If this is too challenging to perform on your feet, you may do this exercise on your knees.