Sets: 3 Reps: 10 Target: chest, triceps
Lower the bar to your chest slowly and then explosively drive it straight up.
Sets: 3 Reps: 10 Target: biceps, lats, core
Grip the bar overhand with one hand and underhand with the other, alternating with each set.
Sets: 3 Reps: 10 Target: chest
Lower the weights as far as possible to stretch your pecs, then bring them together quickly.
Sets: 3 Reps: 10 Target: triceps, core, chest
Keep your hips up, lowering your face all the way to the bar, and then push up fast.
Sets: 3 Reps: 10 Target: biceps
Lower the weight across the biceps’ whole range of motion before curling up.
Sets: 3 Reps: 10 Target: abs, core, chest
Lower yourself all the way back before crunching up, then press the weight away and return.