The Push And Touch Exercise (effective for your chest, shoulders, and upper back)
Stand with your arms down by sides, palms facing forward, and shoulder width apart. Then, raise the arms up to the level of shoulder, and make sure your palms are to the celling.
You will feel the burn. Gradually raise the arms over the head, and make sure the palms are behind you. Then, return the arms to the level of your shoulder, make a pause, and return to the beginning position.
It is very important not to move any other body part. Make 3 sets of 6-8 repetitions.
2. Bent-over circular row– biceps, chest, mid-back, and upper back.
Bend your knees, but make sure to keep the abs engaged. Then, bend forward so the upper part of the body will be in a parallel position with the floor.
Hands need to be extended to the floor.
Gradually make a circle with your arms, to the left, up, and to the chest, then to the right, and down. Repeat the circle by starting from the other side. Make 3 sets of 10-12 repetitions.
3. Crisscross reverse fly– upper back and shoulders.
Slightly bend your knees, but make sure your torso is leaned forward for 45 degrees. Your arms need to be crossed at the wrists in front of your knees.
Gradually raise your arms to the level of your shoulder and lift down to the beginning position. Repeat the procedure with opposite hands crossed. Make 3 sets of 10-12 repetitions.
4. Elbow Kiss – shoulders and chest.
Raise your arms at sides to shoulder level, but make sure your palms are faced up. Your elbows need to be bended to a 90 degree angle, and your arms pulled together in front of the chest. In the process make sure not to raise your shoulders. By reversing the steps, slowly return to the beginning position. Make 3 sets of 10-12 repetitions.
In order to get the best results, do this program of exercises for 12 minutes, 3 times in a week, for 3 weeks.