Bent-over circular row ( biceps, upper back, chest, mid-back)
With the knees bent, and the abs engaged, you should bend forward in order to position the body parallel to the floor. Extend the hands to the floor, and start making a circle, to the left, up, and to the chest, then to the right, and down. You should make this circle starting from the other side as well. Do 3 sets of 10-12 repetitions.
Push and Touch( chest, upper back, shoulders)
In a standing position, your palms should face forwards, while the arms are by the sides. Elevate the arms up to shoulder height, and your palms should point to the ceiling. At this point, you will feel the burn.
And you should slowly raise the arms over your head, with the palms behind. Now, return them to the level of the shoulder, pause, and return to the initial position. During this exercise, make sure your other body parts remain still. You should make 3 sets of 6-8 repetitions.
Elbow Kiss (shoulders and chest)
Your arms should be raised to shoulder level, with the palms faced up. Bend the knees to a 90-degree angle, and pull the arms together in front of the chest. You should not elevate the shoulders. Reverse the steps to return to the initial position, and make 3 sets of 10-12 repetitions.