bench with knees bent and spine in a neutral position, press a body bar or free weights from your chest up toward the ceiling. fully extend arms without locking the elbows and move slowly in both directions, keeping shoulder blades on the bench. for an extra challenge, do the chest press with your head and upper back on an exercise ball.
if you have access to cable machines, this the best way to do an upright row. if not, try this free-weight version: sitting straight with a neutral spine, lift weights up to shoulder height with straight arms. then slowly bend the elbows and pull back, drawing the shoulder blades together.
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