Start in the basic push-up position, with one hand on your object and the other on the ground. Your hands should be about 12 inches apart. Keep your feet together, tilt your head up, and maintain a straight line from your shoulders to your feet. Lower your body as if you were doing a regular push-up, tightening your stomach muscles to engage your abs. Push yourself up and reassume the starting position. Do as many reps as you feel like, then switch the object to the other hand to alternate.

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.

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).

Start in the basic push-up position, with one hand on your object and the other on the ground. Your hands should be about 12 inches apart. Keep your feet together, tilt your head up, and maintain a straight line from your shoulders to your feet. Lower your body as if you were doing a regular push-up, tightening your stomach muscles to engage your abs. Push yourself up and reassume the starting position. Do as many reps as you feel like, then switch the object to the other hand to alternate.

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.

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!

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.

Start in the basic push-up position, with one hand on your object and the other on the ground. Your hands should be about 12 inches apart. Keep your feet together, tilt your head up, and maintain a straight line from your shoulders to your feet. Lower your body as if you were doing a regular push-up, tightening your stomach muscles to engage your abs. Push yourself up and reassume the starting position. Do as many reps as you feel like, then switch the object to the other hand to alternate.

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.

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.

In a standing position, hold a dumbbell in each hand with your palms facing upward. Make sure your feet are shoulder-width apart and your arms down straight in front of your center. Extend your arms up and out to the sides, keeping your elbows straight and your arms at chest level. Bring them back to the center to finish a single rep.
Perform this exercise slow and controlled, really focusing on the eccentric contraction. Exhale during the concentric (muscle-shortening) part of the motion. Start with a light set of weights if you’re a beginner, and slowly increase the amount of weight each week as you build strength. Don’t let the dumbbells touch as they meet at the top, holding for a second in the contracted position. Internally rotate your wrists in towards the top of the movement to allow for maximum contraction of the chest. Pick a weight that you can control, that’s not too light or too heavy — find what’s right for you.