Lay on your back with your legs bent and feet flat. The upper image shows a BOSU ball, but you'll execute this workout laying flat on the ground. Hold a dumbbell in each hand, arms erect, palms facing each other. Drop your arms to the sides until your elbows contact the floor slowly. Squeeze your chest to return to the start. Repeat the desired number of times.
Lay on your back with knees bent and feet flat. Keep a dumbbell in each hand over your chest, palms facing front. Keep your elbows 90 degrees and lower the dumbbells to your chest. Return the dumbbells to the start. Repeat the desired number of times.
Lie on your back with shoulders and upper back on a bench or floor. Extend your arms and hold a dumbbell over your chest. Lower the dumbbell(s) backward with a small elbow bend until your chest stretches. Raise the dumbbells to the start. Repeat the desired number of times.
Start in a pushup plank with hands under shoulders. Do pushups. Return to plank and spin left, stretching your left arm to the ceiling. Restart planking and repeat on the right. Repeat the desired number of times.
Get into a pushup plank with a medicine ball under one hand. Pushup with your chest on the medicine ball. Move the medicine ball to another hand. Make sure your chest hits the ball again throughout the pushup. Repeat the desired number of times.
Start in a pushup plank with your thumbs and index fingers making a diamond. Pushup with chest down. Restart by pushing equally with both hands. Repeat the desired number of times.
Pushup plank with feet raised on a solid platform or medicine ball. Pushup, focusing on your upper chest. Restart by pushing equally with both hands. Repeat the desired number of times.