Push-ups and row with water bottles

Perform the described movement slowly and steadily while keeping the involved joints aligned. Complete the range without using momentum through the hardest portion. Keep the same range from repetition to repetition instead of speeding up as you fatigue. Breathe continuously and end the set before technique starts to break down.

Choose a resistance that lets you preserve technique from start to finish. You should feel most of the work in chest, middle and lower trapezius and lats; if you feel sharp pain, joint pinching or a clear loss of control, reduce the load or range and stop if symptoms persist.