Perform a chin-up and slowly lower down in the position where the most tension falls on your biceps. Stay as much as you can, then lower down to dead hang and pull yourself up again to chin-up. Repeat.

Start by standing under the chin-up bar. Reach overhead with a underhand grip of the active hand and overhand grip of the assisting hand. Grab the bar using a grip width that is shoulder-width or narrower to accommodate your body. Once you�re hanging from the bar, allow any excess body sway to settle. Your legs should be slightly out ahead of you. Pull your body towards the bar pulling only with one arm as much as you can and using the other arm only for support. Aim to reach your chin above the bar. Descend under control back into the starting position. Repeat for repetitions.
In the beginning, you might need to use 4 fingers for assistance. Then, you can progress further by eliminating the fingers until you are only using the pinkie finger for assistance. The only problem with this variation is that your fingers will get sore and tired very quickly, which will prevent you from doing high amounts of sets and reps. After you can do a full OAC repetition with just using your pinkie finger for assistance, you should be very close to achieving a full one arm chin up.

Secure the band(s) to the door with the door anchor at chest height. Attach each end of the band(s) to a handle. Grip a handle in each hand and stand about 3 to 4 feet away from the door, facing the door. Keep your back straight, head straight, stomach tight and a slight bend in your legs. Position your arms so that they are straight, pointed towards the door anchor with palms up. Pull the handles and bend your arms until your hands are almost touching your face. Keep your upper arms parallel with the floor throughout the movement.

Secure the band(s) to the door with the door anchor at the bottom of the door. Attach each end of the band(s) to a handle. Grip a handle in each hand and stand with your back to the door, 3 to 4 feet away from the door. Keep your back straight, head straight, chest up and bend slightly forward at your waist. Start with your arms inline and tight to your body, palms facing forward. Pull the handles forward and up, bending your arms until your hands are at Chest height. Keep your elbows stationary at your side, do not let them move forward or back as you bend your arm.

Secure the band(s) to the door with the door anchor at the bottom of the door. Attach each end of the band(s) to an ankle strap. Now grip an ankle strap or handle in each hand and stand with your back to the door, 3 to 4 feet away from the door. Keep your back straight, head straight, chest up and bend slightly forward at your waist. Start with your arms inline and tight to your body, palms facing in. Pull the ankle straps for handles forward and up, bending your arms until your hands are at Chest height. Keep your elbows stationary at your side, do not let them move forward or back as you bend your arm.

Anchor: Not required. Attach a closed ankle strap to each end of the band(s) and grip the loop of a strap with each hand. Your fingers should be inside the loop, and thumb on the outside. Stand on the band(s) hips width apart and stand up straight. Keep your back straight, head straight, chest up and stomach tight. Start with your your arms straight down, elbows tight to your sides, and palms facing in. Pull the ankle straps or handles up, and bend your arms until your hands are at chest height. Keep your elbows stationary at your sides, do not let them move.

Secure the band(s) to the door with the door anchor at the bottom of the door. Attach each end of the band(s) to an ankle strap. Now grip both handles with one hand and stand facing the door, 3 to 4 feet away from the door. Keep your back straight, head straight, chest up and bend slightly forward at your waist. Position your non-active arm across your body, with the back of your non-active hand stabilizing your active elbow. Pull the ankle straps for handles forward and up, bending your arm until your hand is at Chest height. Keep your elbows stationary at your side, do not let them move forward or back as you bend your arm.

Anchor: Not required. Wrap the band(s) once around the foot on the same side of your active arm, and attach both ends of the band(s) to one handle. Grip the handle with the hand of your active arm. Keep your back flat, head straight and chest up. Position your non-active arm across your body, with the back of your non-active hand stabilizing your active elbow. Your active arm should be almost totally straight (there should still be a very slight bend) with palm facing forward. Pull the handle(s) and bend your arm until your hand is at chest height. Make sure to get full range of motion throughout the movement.

Stand up straight with a dumbbell in each hand. Your hands should be down at your side with your palms facing in. While keeping your palms facing in and without twisting your arm, curl the dumbbell of the right arm up towards your left shoulder as you exhale. Touch the top of the dumbbell to your shoulder and hold the contraction for a second. Slowly lower the dumbbell along the same path as you inhale and then repeat the same movement for the left arm. Continue alternating in this fashion until the recommended amount of repetitions is performed for each arm. Variations: You can also perform this exercise in between two pulleys using the end of a rope attachment on each arm.

Stand by holding a dumbbell in each hand with your arms hanging by your sides. Ensure your elbows are close to your torso and your palms facing forward. Keeping your upper arms stationary, exhale as you curl the weights up to shoulder level while contracting your biceps. Use a thumb-less grip. Placing your thumb on the same side of the bar as your fingers increases peak contraction in the biceps at the top point of the movement. Hold the weight at shoulder height for a brief pause, then inhale as you slowly lower back to the start position.

Stand up with your torso upright while holding an E-Z Curl Bar at the closer inner handle. The palm of your hands should be facing forward and they should be slightly tilted inwards due to the shape of the bar. The elbows should be close to the torso. This will be your starting position. While holding the upper arms stationary, curl the weights forward while contracting the biceps as you breathe out. Tip: Only the forearms should move. Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a second and squeeze the biceps hard. Slowly begin to bring the bar back to starting position as your breathe in. Repeat for the recommended amount of repetitions. NOTE: There are a few essential things to watch for when doing this exercise. First, avoid swinging motions or overcompensating with your shoulders. Keep your pelvis tucked and core engaged to prevent shifting during the concentric phase of the exercise. If you struggle with shoulder or back compensations, stand against a wall and don�t allow your back to come away during the movement.

Stand with feet hip-width apart, holding an EZ bar in an underhand grip. If possible, position your hands with a narrow, slightly supinated grip. Keep a relaxed wrist, do not squeeze the bar. Start with the EZ bar resting against your thighs. Brace your core and slowly curl the EZ bar toward your chest. As you do, allow your elbows to shift back so that the bar remains in contact with your body. In other words, you�re dragging the bar. Lift straight up instead of bringing forward. Keep elbows at the back. When the bar reaches chest level, pause and squeeze. Reverse the motion back to the starting position, maintaining contact with your body the entire way. Start practicing this movement with an unloaded EZ bar to get the motion down. Slow, controlled movement is essential for avoiding shoulder compensations.

Stand with your feet shoulder-width apart, holding a dumbbell upright in each hand so that they run parallel with your body when held in front of you. Let them rest along your thighs. Brace your core and keep your elbows tucked as you curl the dumbbells toward your shoulders. At the top, pause and squeeze, adding a slight supinated twist to better target your long head bicep. Reverse the movement, maintaining a slow controlled motion until you reach the starting position. If you struggle with swinging or upper body compensations, you can also perform hammer curls seated on a bench. The primary difference between the hammer curl and traditional bicep curl is the 90-degree shift in dumbbell positioning, holding them upright rather than in an underhand grip. This subtle shift effectively puts more focus on the long head of the bicep.

Sit on a bench, hold two dumbbells at your sides with palms facing each other. Use your bicep to curl the dumbbells up to your shoulders, twisting your palms to face your chest as you lift them. Slowly lower the dumbbells back down to your side and repeat.

Grab onto the dumbbells with an underhand grip. Hold them just at shoulder distance so the dumbbells are aligned with your shoulders. Flex at the elbow while driving your elbow back (slowly) so the dumbbells move up in a straight path of motion. The higher you go, the more your elbows will go back. Keep your shoulders down and packed throughout the movement. Once you reach peak contraction, hold for a moment and really squeeze your biceps, then slowly return them back down through the same path of motion until your arms are fully extended.

Grab a chinup bar using an underhand grip with your hands placed 6 to 8 inches apart. Hang at arm's length�also known as a dead hang�pointing your legs slightly in front of you to form a wide C. Now press your thighs together and brace your abs; your body should remain rigid for the entire movement.

Start with the bench in an inclined position at around 45 degrees. Lie on the bench with your torso and stomach pressed against the backrest of the bench, but with your clavicle free. The top of the bench should be around arm-pit height, allowing you to move your arms with a fairly amount of freedom. Grab a dumbbell on each hand with palms facing forward. Feel the weight of the dumbbells and let your arms stretch all the way down. That is the initial position. Bend your elbows and curl the dumbbells all the way up with dumbbells reaching close to your shoulders. Squeeze your biceps during the movement and especially at the top of the movement. In a controlled manner, lower the weights to the initial position. That is one rep.

Position an incline bench at roughly 55-65 degrees, select the desired weight from the rack, and sit upright with your back flat against the pad. Using a supinated (palms up) grip, take a deep breath and curl both dumbbells towards your shoulders. Once the biceps are fully shortened, slowly lower the weights back to the starting position. Repeat for the desired number of repetitions. Incline Dumbbell Curl Tips: Don�t allow the elbows to shift behind the body. Similarly, make sure the shoulder doesn�t shift forward in the socket as you lower the weight. Maintain a slight bend in the elbow at the bottom of the movement in order to keep tension through the biceps. Using a slow eccentric (lowering portion) of the exercise can help to improve tension and mind muscle connection. In order to target that long head, keep your arms close to the body with a regular supinated or neutral grip.

Perform incline dumbbell curls by sitting on an incline bench set to a 45- or 60-degree angle. Hold a pair of dumbbells at your side. Squeeze your biceps and bend your elbows to lift the dumbbells to shoulder level, then lower them again. Repeat this movement for the desired number of reps. In order to target that short head, rotate your palms outwards.

Hold the EZ bar in front of your thighs on the outermost grips and palms facing away from you. As you breathe in, curl the bar until your hands are at your shoulders. Squeeze your bicep, then lower under control.

Sit up straight on a bench with your feet flat on the floor and spread wide. Hold one dumbbell with your arm hanging down between your legs. Lean forward a bit and position the back of your upper arm, just above the elbow, against the inside of your thigh. Exhale as you lift the dumbbell toward your shoulder in the basic curling motion. Inhale as you return the weight slowly to the starting position. IMPORTANT MODIFICATION: When bringing the dumbbbell up, you need to raise your pinky to be above your thumb in order to target the short head. Also, try to bring the dumbbell to your opposite pec.

Attach your lastics to the lowest hook. Take a wide grip, stand up straight and take a few steps back. Squat down and place your lower part of the triceps over your knees. Make sure to lean slightly back to prevent the weight pulling you off-balance. Then just like regular preacher curls, you'll curl the weight up and then slowly lower back down.

Stand up with a dumbbell in each hand being held at arm�s length. The elbows should be close to the torso. Your legs should be at about shoulder�s width apart from each other. Rotate the palms of the hands so that they are facing inward in a neutral position. Curl the weights out while contracting the biceps. Your wrist should turn so that when the weights are fully elevated you have supinated grip (palms facing up). Continue the movement until your biceps are fully contracted, and the dumbbells are at shoulder level. Hold for a second. Slowly begin to bring the dumbbells back to the starting position. Remember to rotate the wrists as you lower the weight in order to switch back to a neutral grip. Repeat for desired reps.

Attach your lastic on the high hook. Stand sideway to the hook and grip the handle of the lastics. Stand at a distance that allows you to still have slight pressure at the lastic when your arm is fully extended. When doing the curl, hinge only the elbow, the rest of your body should remain static. Curl behind your head. As you reach the top of the movement, squeeze your biceps for a few seconds before bringing your arms back to the starting position. Elevate your elbows slightly to achieve that peak contraction.

Begin like you're doing a very wide chin-up (underhand grip), but bend only one of your arms as you pull your chin over the bar. Due to the asymmetrical nature of the movement, your torso will need to shift away from the extended arm as you pull, with the top position resembling an archer getting ready to fire an arrow. The hand of your straight arm may need to open and roll over the bar at the top of the range of motion, depending on your wrist mobility. You may also need to extend your legs slightly to the side to counterbalance the movement.

Using a supinated grip, grasp the bar with a shoulder width grip. Take a deep breath, squeeze your glutes and brace your abs. Depress the shoulder blades and then drive the elbows straight down to the floor while activating the lats. Pull your chin towards the bar until the lats are fully contracted, then slowly lower yourself back to the start position and repeat for the assigned number of repetitions.
To decrease bicep involvement, use a false (thumbless grip). Try to keep a neutral head position (looking straight ahead or slightly up) as hyperextending the neck can lead to compensations throughout the spine. If the bar is high enough, keep the legs straight and in front of the body. Avoid falling into overextension of the lumbar spine by squeezing your glutes and bracing your abs. The chin-up is completed when the lats are fully flexed, don�t continue pulling and compensate with the pecs. Imagine you�re trying to drive the elbows down as you pull. Keep your shoulders down and back, if they round forward at the top then you�ve pulled too far. A lifter�s segment length will determine whether or not they can actually get their chin over the bar, it�s not an absolute for everyone. Lower to almost full extension of the elbow but avoid locking out completely as this can place excessive strain on the ligamentous structures within the elbow and shoulder. If you can�t complete a single bodyweight chinup, start with slow negatives or flexed arm hangs at the top position.

Stand with your legs straight (but not stiff or locked) and knees aligned under the hips. Your arms are at your side with a dumbbell in each hand, the weights resting next to the outer thigh. Your palms are facing the thighs, the thumbs are facing forward, and your shoulders are relaxed. Bend at the elbow, lifting the lower arms to pull the weights toward the shoulders. Your upper arms are stationary and the wrists are in line with the forearms. Hold for one second at the top of the movement. Your thumbs will be close to the shoulders and palms facing in, toward the midline of the body. Lower the weights to return to the starting position. Engage the abdominals throughout the exercise to prevent movement in the lower back as you lift and lower your weights.

Stand with your feet shoulder-width apart, your knees slightly bent and your abs are drawn in. Grab the dumbbell with a double underhand (supinated) grip with your hands slightly wider than shoulder-width apart. Bring your elbows and shoulders back slightly as you curl the Dumbbells upwards. It should feel like you are �dragging� the dumbbell up to your body. Squeeze your biceps hard at the top and slowly return to the starting position. Tips: Try to use a lighter to moderate weight Perform this exercise in a slow, controlled manner for best results. Keep your elbow back to keep the stress on your biceps. Maintain a slight bend in the elbow at the bottom of the movement to keep tension through the biceps. Lifting lighter weight and focusing on your mind-muscle connection will actually increase your gains and reduce your chances of injury! If you experience a forearm or wrist discomfort while using a dumbbell switch to an EZ curl bar or cable drag curl.

Taking a dumbbell in your working hand, lean forward. Allow your working arm to hang perpendicular to the ground with the elbow pointing out. This will be your starting position. Flex the elbow to curl the weight, keeping the upper arm stationary. At the top of the repetition, flex the biceps and pause. Lower the dumbbell back to the starting position.

To get the most out of the hammer curl, the key is changing that position of the forearm and elbow during the movement. Instead of just keeping your hand in neutral with your knuckles pointed straight ahead, fold the arm against the chest and pronate the forearm into a Crossbody Hammer Curl. From here, simply flex and extend the elbow to lift and lower the dumbbell. This will really ignite the brachialis while minimizing the contribution of the bicep muscles to the movement.

Stand up with your back straight, shoulders back, and chest lifted. Grip a set of dumbbells with your palms facing down (pronated grip) and rest the weights on the front of your thighs. Exhale and bend your elbows to lift the weights toward your shoulders. Lift the weights until you feel a complete biceps contraction. Lower the dumbbells to the starting position slowly and with control, inhaling as you go.

Select the desired weight from the rack and assume a shoulder width stance. Using a supinated grip, take a deep breath and curl the dumbbells towards your shoulders. Once the biceps are fully shortened, rotate the forearms to a pronated position (palms down) and slowly lower the weight back to the starting position. Repeat for the desired number of repetitions. Don�t allow the elbows to shift behind the body. Similarly, make sure the shoulder doesn�t shift forward in the socket as you lower the weight. Maintain a slight bend in the elbow at the bottom of the movement in order to keep tension through the biceps. Rotate the forearms slowly, excessive velocity may cause issues within the elbows or wrists. Using a slow eccentric (lowering portion) of the exercise can help to improve tension and mind muscle connection.

Anchor: Not required. Attach a handle to each end of the band(s). Stand on the band(s) hips width apart. Now take a handle in each hand and stand up straight. Keep your back straight, head straight, chest up and stomach tight. Start with your your arms straight down, tight to your sides and palms facing behind you. Pull the handles up and bend your arms until your hands are at chest height. Keep your elbows stationary at your sides, do not let them move forward and back during the movement.

This is basically a forward lean push-up. The further you lean forward while pushing up and down, the harder the exercise becomes. Using a wall while doing these is good, because it forces you to maintain the forward lean. Use a hollow body shape, don't let that lower back arch or the hips sag.

Walk the feet towards the hands. Keep all the weight on your toes while doing these. At the top position when you've pushed overhead, shrug the shoulders up to complete each rep. This will ensure you are doing a full range of motion, so you will build strength, flexibility and size. Get the head in front of the hands. The further you lean forward during dynamic pressing exercises, the more the shoulders are going to work.

You need to spend a minimum of 2-5 minutes doing this. You can split that in sessions.

While doing a pike handstand hold, do shrugs while keeping the arms straight.

Perform one push-up and stay at the top position. Key points are elbows straight (try to bring your biceps forward) and hollow body position. For extra challenge, lean forward into a pseudo planche stance and hold.

Lie on the floor in a prone (facedown) position, with your legs straight and your arms bended at the elbows. As you lift up your feet off the ground as well as your shoulders by activating the back muscles and glutes, slowly extend your arms in front of you, then pull them back and relax. This is one rep. This exercise is good for the inner shoulder muscles and is done as a counter for the push-ups.

This move hits the middle delt, and simulates the action of a side lateral raise. This is relative abduction at the shoulder.

This will put the focus on developing your shoulders. We're getting our arms and hand position way back, as far back without tilting forward. What that does is it shifts that load away from the chest, more to that front delt.

Walk the feet towards the hands. Keep all the weight on your toes while doing these. At the top position when you've pushed overhead, shrug the shoulders up to complete each rep. This will ensure you are doing a full range of motion, so you will build strength, flexibility and size. Get the head in front of the hands. The further you lean forward during dynamic pressing exercises, the more the shoulders are going to work.

I keep my elbow locked into a 90-degree position and I raise my arm up in front of my body. It�s sort of a modified front raise and press.

The High Pull � do not be confused � is not a dumbbell upright row. The positioning of my hands in relation to my elbows is opposite of what it would be in an upright row. I�m letting my hands lead the way with my elbows trailing, which creates the external rotation in the shoulder. You�re going to do that until you�ve reached failure once again.

We call these plate 8�s when I�m doing it with a plate, but there�s no reason why you can�t do this movement with a single dumbbell. Facing forward, hold the dumbbell straight out in front of you with both hands and move the dumbbell in a figure 8 motion. You take it, once again, to failure. By now your upper arm and shoulders should feel like they�re a raging inferno, but you don�t want to quit!

You�ll have that little reprieve when the dumbbell is closer to your chest, which will help you keep these going until you rep out. As soon as you�ve reached failure, you�re finally finished with the set. That is a great option with dumbbells only to create an incredible metabolic effect that�s going to help you achieve hypertrophy in the shoulders.

Clean the dumbbell explosively up to one shoulder, press it overhead to the other side, then bring it back down and repeat. Proper form is important here. Keep your core tight. Catch the dumbbell on your shoulder at the same time you plant your feet flat so that you�re in contact with the ground, ready to absorb the dumbbell weight eccentrically, which prepares you for an explosive overhead clean to the opposite shoulder.

Lay your forearm against cloth or towel placed on a smooth wall or the edge of a door frame. Take a small step to the side of the wall, and then lean your body against it. Slide your forearm up mimicking a side lateral raise in order to raise your body back up by using your side delt. Let your body drop back down while sliding your forearms back to the starting position. And then repeat.

Start out in a push-up position. Move your hands closer to your feet while keeping your legs straight until your body makes an upside-down V shape. Then, simply bend your elbows and lower your upper body until the top of your nose nearly touches the floor. And press up using your shoulders to return your hands back to the top position.

Place your hands in a wide spread on the floor and lower yourself down to the bottom phase of a push-up. Hold this position and in a slow and controlled motion, do a slight circle spin with your upper body like if you are trying to draw a circle on the floor with a pen attached to your chest. When you do a full circle clockwise, do one counterclockwise and continue alternating.

The grip should be shoulder-width apart. Elbows should be under bar. Torso should be erect. Move the bar off the rack. Keep your chest up. Push the bar up to full elbow extension. As soon as the bar passes the head � �pull the head through� � so that the bar is being locked out directly over the ears. Keep elbow pointing out to the side until arms are fully extended. Do not forcefully lock out the elbow. Lower the bar slowly and under control to shoulder level. Do not jerk or bounce at the bottom.

Stand with your feet shoulder-width apart, the bar in front of the shoulders, and hands slightly wider than your shoulders. Bend the knees slightly to lower into the dip, then quickly extend the knees and elbows while pressing the bar overhead, bending the knees again while "catching" the bar at its top position. Next, straighten the legs so you are standing fully erect with the bar overhead and elbows locked. Lower the bar back to the front of the shoulders to continue with more repetitions or end the exercise by placing the bar on a rack or lowering it to the floor.

The grip should be shoulder-width apart. Elbows should be under bar. Torso should be erect. Move the bar off the rack. Keep your chest up. Push the bar up to full elbow extension. As soon as the bar passes the head � �pull the head through� � so that the bar is being locked out directly over the ears. Keep elbow pointing out to the side until arms are fully extended. Do not forcefully lock out the elbow. Lower the bar slowly and under control to shoulder level. Do not jerk or bounce at the bottom.

While sitting on an upright bench, hold a dumbbell in each hand and rest them on your thighs. Hoist the dumbbells up so you�re holding them just above your shoulders with your palms facing away from you by giving them a nudge with your thighs. Drive your feet into the floor so that your mid and upper back is pressed against the backrest, push your chest out, and pull your shoulder blades down and together (a good cue for this is to think of pulling your shoulder blades into your back pockets). Push the dumbbell toward the ceiling until your elbows are almost locked. The dumbbells should naturally drift toward each other as your elbows straighten, but shouldn�t slam together above your head. Remember to keep your shoulder blades �down and back� and your feet on the floor. Keep your mid and upper back pressed into the backrest, and avoid excessively arching your lower back or letting your butt scoot forward on the bench. Lower the dumbbells until they�re just above your shoulders (the handles should almost line up with your ears) to return to the starting position.

Seated Dumbbell Press Instructions: Set up an adjustable angle bench to 90 degrees and select the desired weight from the rack. Pick up the dumbbells from the floor using a neutral grip (palms facing in). Position the end of the dumbbells on your knees and sit down on the bench. Using a safe and controlled motion, kick your knees up one at a time in order to get each dumbbell into place. Once the dumbbells are in place, rotate your palms so they are facing forward. Take a deep breath then press the dumbbells overhead by extending the elbows and contracting the deltoids. Slowly lower the dumbbells back to the starting position (the arms should be roughly 90 degrees or slightly lower depending upon limb lengths). Repeat for the desired number of repetitions. Seated Dumbbell Press Tips: Keep your back flat against the pad throughout the duration of the exercise. Don�t allow the head to jut forward excessively. Drive the bicep to the ear and exhale as you press. If you sense any pressure in your neck or traps during the movement, look to address a lack of thoracic spine extension or shoulder flexion. Keeping the elbows slightly bent at the top and not locking out entirely will help to keep tension on the shoulders. If you can�t lock out the elbows overhead than it may indicate a lack of shoulder mobility due to poor scapular upward rotation.

Stand on a resistance band with one foot and hold the handle with the same-side hand, which should be in line with your shoulder. Lift the handle up until your arm is fully extended overhead, then bring it back to starting position and repeat on the other side.

Instead of pushing straight up and down with our chest doing most of the work, we can make our shoulders do more of the work by pushing away.

Start position is standing with dumbbells in each hand at shoulder level. Explosively push the dumbbells straight overhead and lower, pushing the glutes out and hinging at the hips. Repeat with controlled, fast explosive motion. This exercise allows you to apply extra power by using the legs to drive from the ground up. Effectively loading the hips will help you apply force, strength and speed to the movement because you will utilize the biggest muscles in your body (legs and glutes).

Start by standing with feet shoulder width apart and holding two dumbbells at shoulder height, palms facing toward each other. Raise both dumbbells, ending with arms extended overhead and then slowly return to start position. This exercise allows you to get your elbows out in front of your body into that scapular plane so you can press overhead more safely without risking impingement of the shoulder. It also allows you to effectively overload the shoulders with dumbbells, but keep in mind that you�ll be able to make smaller jumps in weight with dumbbells than you would with a barbell.

Secure the band(s) to the door with the door anchor at the bottom of the door. Attach each end of the band(s) to a handle. Grip a handle in each hand and stand close to the door, facing the door. With the bands in front of your arms and palms facing the door, bring your arms up to goal post position. Your upper arms should be parallel, and forearms perpendicular with the floor. Keep your back straight, head straight and chest up. Press your hands over your head until your arms are almost fully straight. Return to the starting position (controlling the resistance). Repeat. Grip the handles lightly as you press your hands up.

Anchor: Not required. Attach a handle to each end of the band(s). Stand on the band(s) hips width apart. Now grip a handle in each hand and stand up straight with your back straight, head straight, chest up, and stomach tight. Your arms should be straight with palms facing your thighs, on top of your thighs Raise your arms up, until your hands are at eye level. Keep your hands 6 inches apart as you raise your arms.

Anchor: Secure the band(s) to the door with the door anchor at the bottom of the door. Attach each end of the band(s) to a handle. Grip a handle in each hand, palms facing down and lay on your back facing the door, 3 to 4 feet away from the door. Keep your feet flat on the floor, knees up, legs apart and arms straight in between your legs with palms down. Raise your arms up, and away from the door until your hands are directly above your chest. Return to the starting position (controlling the resistance). Repeat. Keep your hands close together and arms straight as you raise your arms.

Step with one foot in the middle of the band and hold the handles in hands. Position your other foot behind you, assuming pseudo-split position for stability. Raise the handles vertically above your head keeping the elbows on both sides of your head, doing a shoulder press.

Start position is with a dumbbell in one hand, bending slightly forward at the hips. Explosively raise the dumbbell out to the side laterally, swinging it up but controlling the weight on the way down. Maintain a bend in the elbow throughout the movement.

You want to remember to take care of the shoulders in this exercise. Keep your thumb higher than your pinky. No �pouring the pitcher.� Work on that good contraction at the top, and lower the dumbbell back under tension. Don�t use momentum and take it all the way until you can�t perform another rep with good form.

Set up an adjustable angle bench to 90 degrees and select the desired weight from the rack. Pick up the dumbbells from the floor using a neutral grip (palms facing in). Position the end of the dumbbells on your knees and sit down on the bench. Using a safe and controlled motion, kick your knees up one at a time in order to get each dumbbell into place. Once the dumbbells are in place, rotate your palms so they are facing you. Take a deep breath then press the dumbbells overhead by extending the elbows and contracting the deltoids. As you press, rotate the dumbbells until your palms are facing forward. Slowly lower the dumbbells back to the starting position (the arms should be roughly 90 degrees or slightly lower depending upon limb lengths). Repeat for the desired number of repetitions. TIPS: Keep your back flat against the pad throughout the duration of the exercise. Don�t allow the head to jut forward excessively. Drive the bicep to the ear and exhale as you press. If you sense any pressure in your neck or traps during the movement, look to address a lack of thoracic spine extension or shoulder flexion. Keeping the elbows slightly bent at the top and not locking out entirely will help to keep tension on the shoulders. If you can�t lock out the elbows overhead than it may indicate a lack of shoulder mobility due to poor scapular upward rotation.

Anchor: Not required. Attach a handle to each end of the band(s). Stand on the band(s) hips width apart. Now grip a handle in each hand and stand up straight with your back straight, head straight, chest up, and stomach tight. Start with your arms slightly bent and palms facing in, at your sides. Raise your arms straight out to the sides, until your elbows are at shoulder height. Return to the starting position (controlling the resistance). Repeat. Rotate your upper arm bone forward so that as you raise your arms out to the side, your elbows are higher than your hands.

Attach the handle to a low pulley. Stand sideways next to the machine, reach across your body and grab the cable handle. The side you are going to work should be facing away from the pulley. You can hold on to the upright (supported) or simply stand away from the upright and place your non working hand on your hip or let it hang by your side. Using only the strength of your deltoid (no swinging or heaving the weight up), raise your arm out to the side until it is parallel to the ground. Keep a slight bend in your elbow and keep your palm facing down. Hold for a split second at the top of the movement to get a peak contraction. Lower the weight under control so your deltoids are still resisting the load through the eccentric part of the movement. You can adjust your body position and how close you stand to the cable machine so you feel the most tension on the deltoid through the entire range of motion.

Position a cable at the lowest position possible and attach a single handle. Reach across your body and grab the handle with a neutral grip. Keep the elbow slightly bent and pull the handle across your body and raise laterally. Slowly lower the handle back to the starting position under control. TIPS: If you want to keep more tension through the side delts, use a slightly slower eccentric than normal and keep some slack in the cable instead of allowing the weight stack to touch. Allow the arms to move freely but don�t lock out the elbows. If you encounter pain within the shoulder while performing the movement, consider implement one of the following tweaks: Tilt your pinkies slightly higher than your thumbs. Imagine you�re pouring out a cup of water. Allow the arm to rotate during the movement so that the thumb is pointing up a peak contraction. This will put the shoulder in a more externally rotated position and potentially open up the shoulder joint to allow for a bit more movement. Keep the abs braced and don�t arch the back at the top of the movement. Don�t jut your head forward during the movement - this is about stimulation for a small muscle group. Focus during the movement and don�t rely on momentum. Allow the arm to move freely but don�t lock out the elbows.

We have to get our arms off the floor in order to have enough clearance to do the exercise. We definitely don�t need heavy weight. With most corrective exercises, you�d be surprised at how weak you really are, because these are typically muscles that just haven�t been trained enough. A very light weight is plenty to overload the muscles I�m trying to work in this exercise, which are the mid-scapular muscles, the rotator cuff and the lower traps. We�re forcing the lower traps to stabilize as our arms go up overhead, just like we do in the heavy overhead press. They�re important muscles. All muscles matter.

The Urlacher ties in the rear delt and the rotator cuff. It gets us to open up the chest, externally rotate the shoulders and get that rotator cuff working. It also gets the arms behind the body to work the posterior delts, traps and rhomboids. The Urlacher allows you to hit the rear delts, without being forced to do so in isolation.

For the dumbbell rear delt row, you use dumbbells instead of a barbell. This is beneficial because it allows you to train through a slightly longer range of motion, which is generally better for muscle and strength gain. It also trains each side of your body independently, which helps you identify and correct muscle and strength imbalances. That said, the dumbbell rear delt row requires more coordination and balance than the barbell version, so it might not be as suitable for beginners. Most people also find they can�t lift quite as much weight using dumbbells as a barbell, which is typically worse for muscle growth. The Barbell Rear Delt Row: Load a barbell on the floor in front of you, bend over at the waist, and grab the bar with an overhand (palms facing you) grip a little wider than shoulder-width apart. Position your feet about shoulder-width apart, flatten your back so that it�s parallel to the floor, and let your arms hang straight down. Pull the bar straight up until it touches your mid-chest, keeping your spine straight and back parallel to the floor. Allow your elbows to flare at about a 60-degree angle relative to your torso. Reverse the movement and return to the starting position. This is a mirror image of what you did during the row. Don�t let the barbell fall back to the starting position or try to lower it slowly�the entire descent should be controlled but only take about a second.

Sit down, lean forward and hold a dumbbell in either hand so that they're resting above your feet. Stay bent forward as you raise your arms to the side, lining the dumbbells with your shoulders. Bring the weights back down and repeat.

Lie face up on the floor with your arms outstretched. Your knees should be bent. Now push into the floor with your forearms to bring your torso off the floor. Lower and repeat.

To do this simple exercise, starting position is face up on the floor and bending your elbows on the ground with fists up in the air. Push hard through the upper back to engage the rhomboids, traps, and posterior delts to get your upper body and spine up and off the ground, and pull your shoulder blades in, keeping your knees bent with feet on the floor. Pause at the top, and then return to starting position lowering your body toward floor, and then push yourself up again. The pro tip here is to hold the contraction on each repetition, and make sure you get yourself up by using your back muscles and not momentum!

Anchor a band at shoulder hight or above. Have a band in each hand and cross the bands. Straighten the arms and bring them slightly above shoulder height. From this position, squeeze your shoulder blades and pull the bands to your face. Keep your elbows high straight out to the side of your shoulders. Your palms should be facing forward. While holding the tension in the band in this position, press your arms straight up overhead. Lower down and return to starting position. Keep your back upright, don't lean back or forwards.

Grab the ends of the rope attachment with your thumbs pointing backwards. Keep your elbows down below your shoulder. You don�t want to raise them to the level of your shoulder. Then you turn the hands slightly and pull. By turning and rotating out you�re getting the external rotation of the shoulder to hit the rotator cuff which never gets worked in most conventional training programs. Start position is standing, holding a cable attachment in each hand with palms facing each other and thumbs pointed toward your face. Begin pulling the rope with elbows leading the hands as you pull backward and squeezing the shoulder blades as you get the end of the movement. Return to the starting position and repeat. To properly target your rotator cuff and not turn the movement into a bastardized row or shrug you need to ensure that the anchor point for the face pull is positioned above your head. The best, most athletic stance for the face pull is a square stance. The correct grip for the face pull is underhand with your thumbs pointed backward to get external rotation of the shoulder. You do not want your elbow beating your hand because it creates internal rotation with elevation of the shoulders yet again. Instead the hands should be beating the elbows in a race to the back. It's called a "Face Pull", so pull towards your face - best destination point is your nose.

Anchor: Secure the band(s) to the door with the door anchor at chest height. Attach a handle to each end of the band(s). Grip a handle in each hand and stand 3 to 4 feet away from the door while facing the door. Keep your chest up, head straight and legs slightly bent. Your arms should be straight, pointed towards the anchor, with elbows at shoulder height and palms facing in. Pull the handles back and around, moving your arms from out in front of your body to directly out to the side. Keep just a slight bend in your elbow as you pull back.

Anchor: Secure the band(s) to the door with the door anchor at chest height. Attach each end of the band(s) to a closed ankle strap and place your hands through the straps (so that they are resting on the top of your wrists.) Stand 3 to 4 feet away from the door while facing the door. Keep your feet hips width apart, chest up and head straight. Position your arms straight out in front of you (parallel with the floor), and your palms down. Pull your elbows back until your they are even with your shoulders. Return to the starting position (controlling the resistance). Repeat. As you pull your elbows back, keep your hands relaxed. At the end of the movement, your upper and lower arm should be at a 90 degree angle.

Anchor: Secure the band(s) to the door with the door anchor at waist height. Attach each end of the band(s) to a handle. Grip a handle in each hand and stand 3 to 4 feet away from the door, facing the door. Position your arms so that they are bent at a 90 degree angle, with your forearms and upper arms parallel with the floor. Keep your head straight, chest up and stomach tight. Rotate your arms up against the resistance until your forearm is perpendicular to the floor. Return to the starting position (controlling the resistance). Repeat. As you are rotating your arms keep you elbows even with your shoulders.

Anchor: Secure the band(s) to the door with the door anchor at knee height. Attach each end of the band(s) to a handle. Grip a handle in each hand and sit 3 to 4 feet away from the door, while facing the door. Sit firmly on the floor with your back straight, chest up and head straight. Position your arms straight out in front of you (parallel with the floor), and your palms down. Pull straight back until your elbows are in line with your shoulders. Return to the starting position (controlling the resistance). Repeat. As you pull, grip the handle lightly and keep your upper arms and forearms parallel with the floor. At the end of the rep (movement) make sure that your upper and lower arm are at a 90 degree angle.

Straight bar, wide grip, high pull. This exercise is the seated cable row, however it is performed in a very different way than traditionally done. If you want to hit the rear delts much more than the lats then you want to flare your elbows and bring the straight bar up high on the chest rather than keeping your elbows tucked into your sides with the bar targeting your waistline. As with the rear delt row, you are going to want to keep your elbows dropped down as the hands come up to prevent any shoulder impingement or faulty shoulder biomechanics and to keep the shoulders safe. The greatest advantage of this exercise over others for building bigger rear delts is that it allows you to use weights that these muscles typically aren�t exposed to.

Be sure as you perform this rear delt exercise that you are dropping the elbow and allowing your thumbs to win the race to the top of the rep. Your thumbs should be pointing behind you at the end of the rep to ensure that you have good shoulder external rotation during the exercise and are maintaining safe shoulder biomechanics at the same time.

Stand tall with your feet shoulder-width apart, holding a long resistance band in front of you with your palms face down. Hold your hands at shoulder height and at shoulder width-distance apart.
Push your feet into the ground with your knees slightly bent, hips tucked, and glutes squeezed. Engage your core, depress your shoulders, and retract your head. Maintain this tension.
Inhale and then exhale as you pull your band apart, keeping your arms straight or with a very soft elbow bend. Pull until you can feel your rear delts engage when shoulder blades squeeze together. Hold for a second to feel the contraction on the backs of your shoulders.
Inhale and slowly return your hands to starting position with control while fighting the resistance of the band. Exhale to pull again and repeat. Continue for your desired number of reps.
Coach�s Tip: Move slowly with control instead of momentum and keep the rest of your body engaged.
Sets and Reps: Perform two to three sets of 15 to 20 reps as a warm-up. To increase difficulty and build strength, try a band with a heavier resistance and perform three to four sets of eight to 10 reps.
Make it Easier: Keep your hands close to the ends of the band to decrease the level of tension. As you gain more strength, bring your hands gradually closer together.
Make it Tougher: Perform your pull-aparts from a hinge position, which will require you to pay extra attention to core stability and hamstring flexibility.

Do not overextend back. Imagine trying to reach out away from your body. Like two people grabbing you by the hands and pulling you out from both of your sides. Grab the band, pull it apart, reach long with the arms and go back to starting position. Do not flex at your elbows. IMPORTANT: When doing series of this exercise, switch the wrist position in these 3 variations - palm down, thumb up and palm up. This ensures you are training all parts of your posterior delt.

Anchor: Secure the band(s) to the door with the door anchor at waist height. Attach both ends of the band to one handle and grip the handle with the hand of your working arm. Stand 3 to 4 feet away from the door with your non-active arm closest to the door. Keep your head straight, chest up and stomach tight. Position your active upper arm to be perpendicular to the floor. Your lower active arm should be parallel with the floor, across and tight to your body. Rotate your arm out (in an arc against the resistance), until it cannot rotate any further. Return to the starting position (controlling the resistance). Repeat. Try to keep the elbow of your active arm tight to your side throughout the entire movement, do not let it flare out.

Anchor: Secure the band(s) to the door with the door anchor at waist height. Attach both end of the band to one handle and grip the handle with one hand. Stand 3 to 4 feet away from the door with your active arm closest to the door. Keep your head straight, chest up and stomach tight. Position your active upper arm to be perpendicular with the floor. Your active lower arm should be parallel with the floor, and pointed away from your body at a 45 degree angle. Rotate your arm in (in an arc against the resistance), until your hand touches your chest. Return to the starting position (controlling the resistance). Repeat. Keep the elbow of your active arm tight to your side throughout the entire movement, do not let it flare out.

Anchor: Secure the band(s) to the door with the door anchor at the top of the door. Attach each end of the band(s) to a handle. Grip a handle in each hand and stand 3 to 4 feet away from the door, with your back to the door the door. Position your arms so that they are bent at a 90 degree angle, with your forearms perpendicular and upper arms parallel with the floor. Keep your head straight, chest up and stomach tight. Rotate your arms down against the resistance until your forearms are parallel to the floor. As you are rotating your arms keep you elbows even with your shoulders.

You'll do 3 brutal bodyweight tricep motions in this circuit, which can be done anywhere that you can find a bench or similar raised surface. If you're a beginner, you can do this as your entire tricep workout. Advanced gym-goers can use this circuit to finish off a nasty session of push moves. (And anyone and everyone can do this workout in a fit of boredom while waiting for a bus or train, if you're so inclined.) Start with the most challenging motion, the bodyweight bench skull-crusher, with your head dipping below the bench. Your upper arms should form a near-90-degree angle with your torso, making this similar to a traditional skull-crusher you'd do with a bar. Do 6 to 8 reps, focusing on lengthening your tris when your head dips below the bench. Immediately slide your feet slightly closer to the bench and do skull-crushers with your head above the bench. Your upper arms are now closer to your torso, almost in position for a slightly angled triceps pressdown. This is a perfect position to chase the same squeeze in your tris that you do on a pressdown. Bang out 8 to 10 reps here (or even more if you can). Flow right into the final move, a bodyweight close-grip push-up on the bench. Your tris are already fatigued, but with your chest offering some assistance, you can burn your tris out even more. Doas many reps as you can for this move. Then rest 2 minutes, and repeat the circuit. Do this 4 times for a killer tricep workout. Or bang out a quick set anytime you see a bench, so your arms look a little more swole in your T-shirt this summer.

With your legs extended back, place the hands staggered, with one being higher than the other and slightly wider than shoulder-width apart. Start bending your elbows and lower your chest until it�s just above the floor. Extend your arms to push back up and then reverse your hand position.

This move will maximize the use of your triceps. Essentially what you're trying to do is a tricep pushdown with a straight bar, except you don't have a tricep pushdown machine or a straight bar. All I'm trying to do is extend through the elbows.

This version hits the long head of the tricep. As you start with elbows hiked to the side and you come up and shift your chest forward, you can see the long head get into a complete contraction.

Front and back tate press exercise is a bidirectional tricep exercise that effectively targets the triceps and also works the upper chest and front heads of the shoulders. Working the triceps at different angles will benefit muscle development and strength, but due to the angle and position of the elbows, it will be more beneficial to work the Tate Press at light to medium weights.

Anchor: Secure the band(s) to the door with the door anchor at the top of the door. Attach a closed ankle strap to each end of the band(s) and grip the loop of a strap with each hand. Your fingers should be inside the loop, and thumb on the outside. Stand 3 to 4 feet away from the door. Keep your back flat, chest up, and bend slightly forward at your waist. Start with your upper arms in line with your body, elbows tight to your sides and hands at chest height, 8 inches apart, with palms facing in. Push your hands down until they are right below your hips, and your arms are straight. Keep your elbows stationary at your sides, do not let them forward or back during the movement.

Start by lying flat on a bench with your head at one end and feet planted on the floor on the other end. Grab an ez-bar or barbell with a grip about 8 inches apart and lower the bar behind your head. Keeping the bar parallel with the floor, bend your arms down in an arc so the bar moves in a direction under your head. Slowly return to starting position.

Grasp the parallel bars and hop up so your arms are straight. Lean forward at about a 45-degree angle, bend at the waist, so your legs are vertical, and pull your toes up toward your shins. Pull your shoulders down and back. Maintain this body position throughout the exercise. Slowly bend your elbows to lower your body into the Dip until your upper arms are about parallel to the ground. Keep your elbows tight to your body. Straighten your arms to drive your body up to the starting position. No bars? No problem! You can still do dips. All you need is two identical high-backed chairs. The chairs need to be sturdy, and you may need to weigh them down to ensure they don�t fall inward as you exercise. No chairs with backs available? Place your hands on the seats and start your reps from your knees. For extra resistance equip a backpack filled with something heavy (like a bag of cat litter).

Sit on the ground with your knees bent, butt raised off the ground, and hands behind you, directly under your shoulders. Exhale and allow your legs to extend, raising yourself up. Continue to raise yourself until your arms are completely straight while keeping your butt up. Inhale and bend your arms, lowering yourself until just before your butt makes contact with the ground, returning to the starting position.

Set up for the dumbbell tricep kickback by grabbing a flat bench and sitting a dumbbell on the left-hand side at one end. Position yourself on the left side of the bench with your right knee and right hand resting on the bench. Using a neutral grip, pick up the dumbbell with your left hand. Keep your back straight and look forward. Tuck your left upper arm close to your torso and bend at the elbow, forming a 90-degree angle with your upper arm and forearm. This is the starting position. Moving only at the elbow, raise the dumbbell behind you until your arm is fully extended. Pause, and then lower the dumbbell back to the starting position. Repeat this movement for desired reps and then repeat using your right arm. Keep your head up and your eyes facing forwards, as this will keep your back straight. Focus on moving the weight with your triceps, keeping control of the weight as you slowly lower the dumbbells back to the starting position. Keep your body as still as possible, moving only your forearms.

Select the desired weight from the rack and position an adjustable bench at 90 degrees. To get into position, sit in an upright position and lift the dumbbell to the top of your shoulder. Take a deep breath, overlap your hands around the dumbbell, then press it into position overhead. Maintain an overlapping grip and slowly lower the dumbbell behind your head by unlocking your elbows. Once your forearms reach parallel or just below, drive the dumbbell back to the starting point by extending the elbows and flexing the triceps. Repeat for the desired number of repetitions. Don�t overextend through the lumbar spine, keep your ribcage down by maintaining tension through the abs and glutes. Using a slow eccentric (lowering portion) of the exercise can help to improve tension and mind muscle connection. Keep the head in a fairly neutral position, don�t allow the neck to jut forward as this may place excessive pressure on the cervical spine.

Sit on a bench holding a loaded EZ-Bar in your lap with a medium grip. Lift the EZ-bar directly over your head with arms fully extended. You may also have a partner hand you the bar in the starting position. Keeping upper arms stationary, bend your elbows and lower the EZ-Bar toward the ground. Stop just shy of the EZ-Bar touching your neck. Pause in the bottom position and extend arm back to the starting position by contracting the triceps.

Select the desired weight from the rack and stand in an open area. To get into position, reverse curl the bar to your chest and then press it straight overhead by locking out the triceps. Lower the weights towards your shoulders by unlocking the elbows and allowing the ez bar to drop behind your head. Once your forearms reach parallel or just below, reverse the movement by extending the elbows while flexing the triceps to lockout the weight. Repeat for the desired number of repetitions. TIPS: Don�t overextend through the lumbar spine, keep your ribcage down by maintaining tension through the abs and glutes. Using a slow eccentric (lowering portion) of the exercise can help to improve tension and mind muscle connection. Keep the head in a fairly neutral position, don�t allow the neck to jut forward as this may place excessive pressure on the cervical spine.

Anchor: Secure the band(s) to the door with the door anchor at the top of the door. Attach a closed ankle strap to each end of the band(s) and grip the loop of a strap with each hand. Your fingers should be inside the loop, and thumb on the outside. Kneel on the floor facing away from the door, with your feet touching the door. Keep your back straight, head straight and buttocks on your heels. Start with your palms on either side of your forehead, upper arm at a 45 degree angle with the floor and elbows about 12 inches apart. Push your hands out in front of you and straighten your arms. Try to hold your upper arms at the 45 degree angle throughout the range of motion. Keep your elbows in at 12 inches apart and do not let them bow out.

Anchor: Not required. Attach a closed ankle strap to one end of the band(s) and grip the loop of the strap with the hand of your active arm. Your fingers should be inside the loop, and thumb on the outside. Stand on one the middle of the band(s). Grip the ankle strap or handle with your active arm and raise it until it is behind your head. Your upper arm should be perpendicular to the floor. Keep your head straight, back straight and stomach tight. Raise the ankle strap or handle straight above your head, until your arm is almost totally straight. Try to keep your elbow pointed up during the entire range of motion.

Anchor: Secure the band(s) to the door with the door anchor at waist height. Attach one closed ankle strap to both ends of the band(s) and grip the loop of the strap with the hand of your active arm. Your fingers should be inside the loop, and thumb on the outside. Bend forward at your waist so that your back is almost parallel with the floor. Position your active arm with your upper arm parallel with the floor, elbow tight to your side and hand right below your chest. Place your inactive hand on your knee. Push your hand back until it is by your hip, and your arm is straight. Keep your upper arm parallel with the floor and elbow tight to your body throughout the movement.

Anchor: Secure the band(s) to the door with the door anchor at waist height. Attach a closed ankle strap to each end of the band(s) and grip the loop of a strap with each hand. Your fingers should be inside the loop, and thumb on the outside. Stand 3 to 4 feet from the door while facing the door. Bend forward at your waist so that your back is almost parallel with the floor. Position your arms up, with your upper arms parallel with the floor, elbows tight to your side and hands right below your chest. Push your hands back until they are by your hips, and your arms are straight. Keep your upper arms parallel with the floor and elbows tight to your body throughout the movement.

Pick up the dumbbells off the floor using a neutral grip (palms facing in). Position the ends of the dumbbells in your hip crease, and sit down on the bench. To get into position, lay back and keep the weights close to your chest. Once you are in position, take a deep breath, crush the dumbbells together, then press them to lockout at the top. Continue to push the dumbbells together while lowering them under control as far as comfortably possible. Once the dumbbells touch your chest, push them back to the starting position. Repeat for the desired number of repetitions. Dropping the dumbbells to the side is discouraged unless you are experienced with the technique or using excessively heavy weights. Ideally you should twist the dumbbells back to neutral (palms facing each other), bring your knees up so the ends of the dumbbells are touching your thighs, then use the weight of the dumbbells to rock back to an upright, seated position. Maintain more tension through the pecs by not locking out the elbows entirely. Squeeze the dumbbells as tight as possible to improve a phenomenon known as �irradiation� which promotes greater shoulder stability. Keep your shoulder blades pinched together to ensure the shoulders remain in a safe position. Think of the movement as a fly combined with a press. Press together while pressing horizontally. If you�re feeling pain within the shoulder joint itself (specifically at the front), ensure your shoulder blades are slightly retracted and try to keep the shoulder girdle �packed�. Ensure you maintain some tension in your abs and don�t allow your lower back to excessive arch. Keep your feet flat on the floor and don�t allow the lower body to move during the set.

Kneel before medicine ball. Place hands on upper part of ball on each side. Balance upper body above ball with arms extended. Straighten body and place forefeet back, away from ball on floor shoulder width apart. Keeping body straight, lower body by bending arms until chest touches ball. Push body up until arms are extended. Repeat. Both upper and lower body must be kept straight throughout movement. EASIER: Resistance can be reduced by performing push-ups with knees bent on floor or placing medicine ball on higher platform. Balance can be made less challenging by placing feet further apart. HARDER: Elevate feet for greater intensity or to vary angle of exercise. Balance can be made more challenging by placing feet closer together.

The triceps are the primary activator in this movement, while the chest and front shoulder muscles also work significantly. The obliques contract and work together with the hips to allow body rotation, making it a great abdominal move. The biceps, rectus abdominis, and quads must also contract to keep the body balanced. Start in a plank position with your fingers pointing outward and the insides of the wrist touching. Lower down, bending your elbows to point outward with your forearms touching the ground. Push back up.

Start by holding the dumbbells above your body as you would in a lying bench press position. Your thumbs should be next to one another, with your palms forward and elbows pointed outwards. Coach�s Tip: Play with the degree to which your elbows are pointed outwards. See what feels best for your shoulders and elbows. Without moving your shoulders, initiate the exercise by bending your elbows. Bring your thumbs to the middle of your chest. Keep your elbows pointed outwards. The end of the dumbbells should touch your chest. Coach�s Tip: Do not let your shoulders round forward off the bench. Extend your elbows. Be sure to keep your shoulders and chest out of the movement. Do not push your shoulders upwards off the bench. Coach�s Tip: To keep the focus on your triceps, think about pushing your pinkies upward towards the sky.

Attach the middle of your lastics on the top hook. Stand facing the wall and grab the handles with an underhand grip. Your posture should be tall with your feet slightly wider than hip-width apart and a slight bend in your knees. Your shoulders should be directly over your hips with a neutral head and neck position. Your chin should remain tucked throughout the movement, as if you were holding an egg under your chin. Evenly distribute your weight and grip the floor with your feet to create a stable position. IMPORTANT: IN ORDER TO HIT THAT LATERAL HEAD, INVERT YOUR SHOULDERS INWARDS. Pre-tension your shoulders, hips, and core. Your ribs should be down and your pelvis should be slightly tucked. All repetitions should begin from this starting position. While maintaining your alignment, squeeze your triceps to begin straightening your elbows. Finish the movement by squeezing your triceps while maintaining a slight bend in your elbows. Movement should only occur at your elbows. Slowly bend your elbows to return to the starting position.

First, you have to assume the starting position. Start by going down on the floor on your knees and hands. Place your hands slightly wider than your shoulders with your palms flat on the floor and your fingers pointing towards your feet. If you feel discomfort in your wrists, then you can turn your hands a little bit inwards. Also, you can perform the push-up on your fists or knuckles instead. Next, extend your legs backward so that you would be in a high plank position. Your body has to form as straight of a line, from your head to your feet, as possible. Do not let your back round or arch, and do not let your hips drop down or rise up. Your hands should be a positioned a bit lower than your shoulders. Also, try to keep your head in a neutral position. Whatever you do, do not forcefully look straight ahead. That will both stress and strain your neck and your spine. Your feet should be about hip-width apart. Now, before you start the actual push-up, tighten and engage your whole middle section and especially your abs, and keep them tight for the entire exercise. Take a big breath in and slowly start to bend your elbows. Do not let your elbows move outwards (away from your body). Lower yourself until you are about an inch from the floor. Pause the movement when you are at the bottom for a second. Exhale and start pushing your body back up. Push through your palms like you would try to push the floor away from yourself. Try to keep your body still in a straight line while pushing up. While pushing up, squeeze your chest muscles. Finish the exercise by extending your arms completely out. Repeat this for however many repetitions you wish to perform. TIPS: If you don�t have enough mobility in your wrists for this push-up variation or it hurts your wrists you can try one of these solutions: Rotate your wrists a little inwards so they would be at about a 45-degree angle. Try the incline reverse grip push-up instead! Using an elevated surface you can grab will help you minify the stress you place on your wrists. Also, this variation doesn�t require as much mobility in your wrists as the original. Instead of placing your palms on the floor, do the push-up on your knuckles/ fists. Try using wrist straps. Place a pillow or a towel underneath your palms. Always make sure to do a proper warmup especially focusing on warming up and stretching your wrists! Keep your body in a straight line for the entire exercise. Keep your neck in a neutral position to avoid stressing and hurting it. Take it slow and easy when lowering yourself and really explode back up!

Start off by laying on a flat bench, an incline bench, or a decline bench and hold a dumbbell in each of your hands, about shoulder-width apart. Begin the exercise with your arms extended above your torso and your palms forming a supinated grip. In your starting position, your back should be arched as your feet push firmly into the ground, and your lats should be tight. Lower the weights to your chest by flexing your elbows. After a brief pause, return the weights to the starting position by extending your elbows. NOTE: In order to hit that Medial Head, turn your palms outwards (perpendicular to your body).

Attach the middle of your lastics on the top hook. Stand facing the wall and grab the handles with an underhand grip. Your posture should be tall with your feet slightly wider than hip-width apart and a slight bend in your knees. Your shoulders should be directly over your hips with a neutral head and neck position. Your chin should remain tucked throughout the movement, as if you were holding an egg under your chin. Evenly distribute your weight and grip the floor with your feet to create a stable position. IMPORTANT: IN ORDER TO HIT THAT MEDIAL HEAD, TURN YOUR SHOULDERS OUT. Pre-tension your shoulders, hips, and core. Your ribs should be down and your pelvis should be slightly tucked. All repetitions should begin from this starting position. While maintaining your alignment, squeeze your triceps to begin straightening your elbows. Finish the movement by squeezing your triceps while maintaining a slight bend in your elbows. Movement should only occur at your elbows. Slowly bend your elbows to return to the starting position.