Stand straight with your feet together and hands by your sides. Jump up, spread your feet and bring both hands together above your head. Jump again and return to the starting position. Repeat until the set is complete. Keep the knees slightly bent and land softly on the balls of your feet. Engage your core and glutes and maintain your knees in line with your hips and feet. Keep your arms extended and your elbows loose during the entire exercise and maintain a steady and smooth breathing pattern.

Do a full range of motion. Keep the lower back in a neutral position by assuming a posterior pelvic tilt. This will ensure that your hips are neither too high or too low, allowing your proper target point (the chest) to reach the ground first. Make sure to keep your neck as neutral as possible throughout the movement! Hand placement - laying face down on the ground, simply reach your arms overhead and then slide them down until your elbows are at about 45-60º. From here, slide your hands down to about shoulder height and press your body up. Make sure your hands are rotated outwards, to about 2 o’clock. Unshrug your shoulders - keep your shoulder blades back and down throughout. Unshrug the shoulders at the top of the movement and keep them unshrug - do not clench the scapulae when you are at the bottom. Imagine bringing your bicep forward. Instead of going straight up and down, you want to push your body at an angle, similar to what you would do with a bench press. By slightly pivoting off your toes, you will be able to descend forward and then push yourself up and back. This will also allow you to keep your elbows stacked over your wrists, which is key for proper pushup mechanics. Go slow and controlled - 2 seconds on the way down and 2 seconds on the way up.

Stance will vary slightly from person to person, but your feet should be between hip- and shoulder-width distance apart, with your toes slightly turned out (between 5 and 15 degrees). Your spine should be neutral, shoulders back and down, chest open and tall. Make sure you keep your heels down and planted throughout the entire move. You can clasp hands in front of chest for balance. Initiate the movement by sending the hips back as if you’re sitting back into an invisible chair. Bend knees to lower down as far as possible with chest lifted in a controlled movement. Keep lower back neutral. Press through heels to stand back up to the starting position. Repeat. Aim to get thighs at least parallel to the floor. To do this, squat down so your thighs are even with your knees. If mobility allows, lower further. As you come back up, make sure hips are set right under your ribs—you don’t want your hips to pull too far back.

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.

Wrap your left arm around your rib cage and bend your knees slightly. Push with your right arm and allow your body to raise off the ground as you push. Once your right arm is almost fully extended, hold for a second before slowly lowering yourself back down to the floor.

If you’re looking for an exercise that will allow you to incorporate heavy weights, this next option fits the bill. That’s because it allows us to shorten the range of motion and the moment arm, making it possible to load the upper chest more effectively. Using cables for this exercise allows us to use a consistent line of force because the cables can follow our movement all the way up.
Start with your elbow at your side and drive it upward until it’s in front of your chest. You should feel a strong contraction in the upper chest.

Position the anchor of the bands on the lowest hook. Stand 3 to 4 feet away from the door with your active side facing the door. Position your arm so that it is pointing down towards the door anchor and has a slight bend. Your palm should be facing forward. Keep your back straight, head straight, chest up and feet shoulder width apart. Pull the handle up and around until your arm is right in front of your chest. Keep your arm frozen with a slight bend in your elbow throughout the movement. Keep your shoulders square, do not rotate your upper body as you pull the handle.

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.

In the ‘high’ version of this exercise we are trying to take that arm from the low and away position, up and across your body, following the direction of the fibers of the upper chest. Standing with feet flat on the floor and holding a dumbbell in your left hand lift the dumbbell straight up, keeping it at arms length, bending your elbow slightly. Lower the dumbbell slowly and repeat. If we can ‘follow the fibers’, we can get good chest activation.

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.

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.

The Saw gets its name from a back and forth sawing motion across your chest. You might think of it as a resistance band crossover, but it’s not technically a crossover, because a true crossover would take your arm farther out in front of your body, inviting a lot more shoulder into the exercise. It’s not about getting your arm away from your chest. We want to isolate the chest as much as possible and make it do the work. Starting position is standing with feet flat on the floor next to the anchor spot for your band. Set up for the saw by anchoring a heavy band to something sturdy at about chest height, and put your hand inside the band with the elbow locked. Plant feet firmly, and using the heel of your hand, drive your arm across your chest into adduction, keeping it about chest level. The farther you drive the arm, the more you’ll pull the band taut and the more contraction you’ll feel. Maintain your core strength the entire time.

Position the anchor of the bands on the middle hook. Stand 3 to 4 feet away from the door with your active side facing the door. Position your arm so that it is pointing towards the door anchor and has a slight bend. Your palm should be facing forward. Keep your back straight, head straight, chest up and feet shoulder width apart. Pull the handle around until your arm is right in front of your chest. Keep your arm frozen with a slight bend in your elbow throughout the movement. Keep your shoulders square, do not rotate your upper body as you pull the handle.

Begin with the dumbbell over your face and then lower it behind your head. Focus on stretching the triceps. Think about dropping the dumbbell down to the floor, directly behind your head. Instead of pulling the dumbbell back over your face using your lats or pecs (that will happen to some degree anyway), focus on using your triceps by prioritizing elbow extension instead of shoulder extension. Think heavy and high reps here: Two sets of 15-20 reps, going hard in the paint on both sets. Trust me, two all-out sets will have your triceps screaming for days.

Stand 3 to 4 feet away from the door with your active side facing the door. Keep your back straight, head straight and chest up. Position your arm so that your elbow is up (even with your shoulder), and forearm is pointed down with your hand outside of your chest. Your feet should be wider than shoulder width apart. Push the handle(s) across your body until your hand is in front of the opposite chest. Return to the starting position (controlling the resistance). Repeat. Keep your arm tight to your body as you push the handle(s).

Position the anchor of the bands on the highest hook. Stand 3 to 4 feet away from the door with your active side facing the door. Position your arm so that it is pointing up towards the door anchor and has a slight bend. Your palm should be facing forward. Keep your back straight, head straight, chest up and feet shoulder width apart. Pull the handle down and around until your arm is right in front of your chest. Keep your arm frozen with a slight bend in your elbow throughout the movement. Keep your shoulders square, do not rotate your upper body as you pull the handle.

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.

Wrap your left arm around your rib cage and bend your knees slightly. Push with your right arm and allow your body to raise off the ground as you push. Once your right arm is almost fully extended, hold for a second before slowly lowering yourself back down to the floor.