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.

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.

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.

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.

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.

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.

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.

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.

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.

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.