Grab a bench with both hands shoulder width apart while holding your torso up at arms lengt. Inhale lower yourself downward until your chest almost touches the bench. Breathe out and press your upper body back up to the starting position while squeezing your chest. Pause. Repeat

Lie on the floor face down and place your hands shouler width apart while holding your torso up at arms length. Inhale lower yourself downward until your chest almost touches the floor. Breathe out and press your upper body back up to the starting position while squeezing your chest. Pause. Repeat

Place two kettlebells on the floor about shoulder width apart. With your toes and your hands as though you were doing a pushup, with the body straight and extended. Use the handles of the kettlebells to support your upper body. Push one kettlebell into the floor and row the other kettlebell, retracting the shoulder blade of the working side as you flex the elbow, pulling it to your side. Then lower the kettlebell to the floor and begin the kettlebell in the opposite hand. Repeat.

Place kettlebells on the floor. Place yourself in a pushup position, with your elbows extended gripping the KB. This will be your starting position. Begin by lowering yourself as low as you can, keeping your back straight. Raise back up to starting position and repeat.