Pushups-close triceps position

Kneel down on the floor and place your hands flat on the floor, closer than shoulder width apart. With your shoulders directly over your hands, straighten your arms. Move your feet back, placing your toes on the floor, so that your knees are off the floor and your legs are straight. At this point, your body should form a straight line from your shoulders to your ankles. Your body should remain straight throughout this exercise. Keep your head and neck in line with your body so that your are looking down toward the floor. In a controlled fashion, lower your body down toward the floor, bending your elbows, until your body is nearly touching the floor. Now, push your body up away from the floor, straightening your arms, until you have returned to the starting position. If you need to reduce the intensity of this exercise you can perform the pushups from your knees instead of from your toes

Dumbell Shrug

Stand straight up with your feet at shoulder width. Hold two dumbbells with your arms hanging at your sides. Droop shoulders down as far as possible. Raise shoulders up as far as you can go. Then slowly return to the starting position. You can also rotate your shoulders by going up in a circular motion from front to rear and then back down. Can also be done holding a barbell instead

Pullups

Reach up and grab the bar with a firm overhand grip. Your hands should be roughly twice your shoulder width apart. This helps work more of your lats, rather than your biceps. Straighten your arms and let your body hang from the bar. You can keep your legs straight or bend your knees and cross your feet. Slowly pull your body up to the bar so that the top of your chest nearly touches the bar and your chin is over the bar. Try to keep your body straight without arching or swinging. As you move upwards, focus on pulling your elbows down at an angle toward your rib cage. Once your lats have completely contracted at the top, slowly lower your body to the starting position. A spotter can lift your legs slightly if you need help on the last few reps. You can also add weight by using a special Dip Belt

Gorilla Crunch

Hang from a chinning bar with your knees bent at a 90 degree angle and your hands about 12 inches apart with an underhand grip. Pull yourself up with your arms and crunch your knees up at the same time. You should finish the chin and crunch at the same time. When fully contracted, your note will be at the bar and your knees will be pulled up to your chest. Slowly reverse the movement and return to the starting position. You can also do this with a dumbbell or medicine ball between your feet or with a weight attached to a dip belt around your waist. When you have mastered this, try hanging from only one arm and grasp your wrist with your free hand. This works more of your obliques

Dumbbell Lunges

Hold a dumbbell in each hand and pull your shoulders back. Lift your chest up and look straight ahead. Position your right leg forward in a long stride. Your foot should be far enough in front of you so that when you bend your right knee, your thigh and lower leg form a right angle. Slowly bend your knees, lowering your hips so your rear knee just clears the floor. Pause briefly in this position, then slowly straighten your legs and raise your body back up to a standing position. Complete a full set, then switch legs and repeat, or alternate legs for each rep. Make sure your knee does NOT travel past your toes in the down position

Dumbbell Squat

Stand with your feet at shoulder width apart with your toes and knees slightly pointing outward. Hold dumbbells in your hands with your arms at your sides. Keep your back straight and your head up. Squat down until your thighs are parallel to the floor. Slowly return to the starting position. Can also be done with a barbell on your back instead of dumbbells

Push-Ups With Feet On An Exercise Ball

This is just like the normal Pushups but you put your lower shins on an exercise ball. This causes you to use more of your stabilizer muscles and gives you a better overall workout

pushup

Kneel down on the floor and place your hands flat on the floor and slightly wider than shoulder width apart. With your shoulders directly over your hands, straighten your arms. Move your feet back, placing your toes on the floor, so that your knees are off the floor and your legs are straight. At this point, your body should form a straight line from your shoulders to your ankles. Your body should remain straight throughout this exercise. Keep your head and neck in line with your body so that your are looking down toward the floor. This is the starting position. In a controlled fashion, lower your body down toward the floor, bending your elbows, until your body is nearly touching the floor. Now, push your body up away from the floor, straightening your arms, until you have returned to the starting position. If you need to reduce the intensity of this exercise you can perform the pushup from your knees.

Zottman Curl

Hold two dumbbells at arm's length and stand straight up. Turn your palms up and curl both dumbbells up toward your shoulder. Keep your upper arms against your side at all times! When you reach the top, rotate your wrists so that your palm faces almost straight down. Your thumb will be a little higher than your pinky. Go back to the starting position and repeat. You can also do these one arm at a time alternately or over a preacher bench

Zottman Preacher Curl

Hold one dumbbell and position your upper arm on a preacher bench. Turn your palm up and curl the dumbbell up toward your shoulder. Keep your upper arm flat against the bench at all time! When you reach the top, rotate your wrist so that your palm faces almost straight down. Your thumb will be a little higher than your pinky. Go back to the starting position and repeat. You can also do these standing up

Dumbbell Alternate Bicep Curl

Stand straight up, with your head up and your legs straight. Start with the dumbbells at arm's length with your palms facing in. Curl dumbbells up at the same time, twising your wrists on the way up. Your palms should be facing up when you are at the end of the movement. Do NOT swing and do NOT move your elbows. They should stay in the same place during the whole movement. Keep your arms close to your side. This one is easy to cheat on... so don't do it! You can also do this with a barbell, or by alternating one hande at a time
Here for alternate bicep curl, you alternate each hand, curling one dumbbell at a time.

Dumbbell Bicep Curl

Stand straight up, with your head up and your legs straight. Start with the dumbbells at arm's length with your palms facing in. Curl dumbbells up at the same time, twising your wrists on the way up. Your palms should be facing up when you are at the end of the movement. Do NOT swing and do NOT move your elbows. They should stay in the same place during the whole movement. Keep your arms close to your side. This one is easy to cheat on... so don't do it! You can also do this with a barbell, or by alternating one hande at a time

Lying Face-Up Place Neck Resistance

Lie on your back with your shoulders about even with the end of the bench. Place a flat barbell plate on your forehead and hold in place with your hands. Raise your head in a semicircular motion as far as comfortable. Return to starting position slowly.

Lying Face Down Plate Neck Resistance

Lie face down with shoulders about even with the end of a flat bench. Place a barbell plate on the back of your head and hold it in place with your hands. Raise head up and back in a semicircular motion as far as comfortable. Return to starting position.

Isometric Neck Exercise

You can perform this exercise seated or standing. Place your head and neck in a neutral position. Place both your left hand on the on the left side of your head and gently push for the required number of seconds on your workout. Resist any movement of your head by "isometrically" contracting your neck muscles. Repeat with your right hand on the right side of your head. This is an excellent way to strengthen your neck muscles with minimal risk of injury. Can also be done on the front and back of the head.