Exercise B: Pullup
Hang at arm's length from a chinup bar using an overhand grip that's slightly beyond shoulder width. Pull your chest to the bar and then slowly lower your body.
Do as many reps as you can, but shoot for at least eight. "Pullups not only help build upper-body pulling strength but also add size to your biceps, back, and forearms," says Smith. But do not try this at home: The Craziest Pullups Ever.
Exercise A: Close-Grip Barbell Bench Press
Grab a barbell and lie on a bench. Using a shoulder-width, overhand grip, hold the bar straight above your sternum. Keeping your elbows tucked, lower the bar straight down, pause, and then press it back up.
Do 12 reps. "Using a close grip builds upper-body strength and power while also bulking up your triceps," says Smith.
Want to add pounds to your press? Find out how to Boost Your Bench.