1B. Chinup
Grab a chinup bar with a shoulder-width, underhand grip, and hang at arm's length. Then pull your chest to the bar. Don't allow your body to swing as you pull your weight up. Once the top of your chest touches the bar, pause, and then slowly lower your body back to the starting position.
Need to loosen up? Start with the ultimate upper body warmup.
2A. Push Press
Stand holding a pair of dumbbells next to your shoulders with your elbows bent and your palms facing each other. Dip your knees, and push up with your legs as you press the dumbbells over your head. Keep your upper arms in line with your head as you raise the dumbbells. Lower the dumbbells back to the starting position.
