Reverse-Grip Bench Press
Lie flat on a bench. Grab the barbell using an underhand grip (palms up) and hold it over your chest with straight arms. Pull your shoulder blades back and down. Lower the bar to the center of your chest. Then push the bar back up.
Pull your elbows toward your body as you lower the bar.
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One-Arm Horizontal Pullup
Lie under a secure waist-high bar with your heels on the floor and grab the bar with one arm extended over the center of your body. Pull up toward the bar, lower yourself, and repeat with the other arm. Too hard? Bend your knees or use two hands.
Reach your free arm up toward the ceiling, as if punching up.
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Plank with Weight Transfer
Assume the plank position with a light weight to the outside of your right elbow. Pick up the weight with your right hand and pass it to your left hand. Place the weight to your left. Move the weight back to the other side. Continue for 30 to 60 seconds.
Brace your abs to keep your torso from rotating as you lift the weight.
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