Grab onto a chinup bar with hands shoulder- width apart. Hang from the bar with your feet off the floor [1].Squeeze your shoulder blades together and pull your body up until your chin is over the bar [2],then reverse the movement to return to the starting position. That’s one rep.
1B DUMBBELL FLOOR PRESS
Hold a dumbbell in each hand and sit down on the floor. Using your knees, “kick” the dumbbells up to chest level as you lie back on the floor. Hold the dumbbells in the bottom position of a bench press, resting your triceps on the floor [1].Press the weights straight up[2]. Reverse the motion to return to the starting position. That’s one rep.
