For doing this exercise the squat rack has to be adjusted for bringing the barbell in line with the armpits. Pick the barbell off the rack and move a bit backward. Make the barbell rest along the collarbone. Feet should be kept a hip-width apart. Concentrate on posture. Now push the barbell and raise it overhead.
It is an easy exercise to do but is yet very beneficial. Take a pair of dumbbells and sit on a bench. Raise alternative dumbbells one by one up to the shoulders. Hold the position for a few seconds facing the palms outward. Once done, lower the weight down and return to the starting position. Repeat for the required times.
For doing dips you need to place your hands on dip bars. Jump upside keeping arms straight and feet off the ground. Elbows should be kept bent facing the wall. Swinging should be avoided and posture has to be maintained. Once elbows are at 90 degrees then return back to the initial straight arms position.
Lie down on the floor facing the floor. Balance the upper body on the palms and the lower body on the toes. Folding elbows perform push-ups. While rising, inhale, and while going down exhale. Continue the same and repeat for the desired number of times.
For doing this exercise a resistance band is required. On one end of the band place the foot. Holding the other end of the band with the same side hand extend it up to the shoulder height. The band should be behind the arm at this time. Straighten the arm as far as possible. Hold on to the maximum for a few seconds and then return back swiftly.
Lie down on the floor on your back. Keeping the back straight, bend the knees in an upright position placing them next to the hip line. Now hold the ankles with your hands and swiftly raise the body from the middle. Hold in the same position for a few seconds and return back to the starting position. Continue for the desired repetitions.