Favorite Move for Back: Single Arm Rows
There are tons of moves for the back, as the back is made up of a number of muscles to hold you upright all day long. Rows attack the middle back and the large latissimus muscles, so you’ll get a lot out of this move. First, grab a heavier weight because these muscles are stronger than you think. Start by kneeling on a bench, or in a plank and pull the weight up until your elbow is bent 90 degrees. Then lower the weight until your arm is straight again. Focus on using only your back muscles to get the weight up and move through the move slowly.
Favorite Move for Chest: Push Ups
The push up is a classic move that never goes out of style. To perfect your push up, squeeze through the core and glutes as you start in push up position. Keep your hands at chest level to ensure you’re working the right muscles. Start at the bottom of the push up and concentrate those muscles on the upward part of the move until your arms are straight. Then slowly lower your chest towards the ground. Aim to bring your chest and nose just a few inches from the floor, along with the rest of your body.