Grab a dumbbell and hold with both hands. Point your dumbbell at the ceiling. Flex at the shoulder joint while keeping your elbows mostly extended. Flex until you feel a stretch in your lats then bring the dumbbell back to the ceiling.

Dumbbell Pullover

seated cable row

barbell row

chest fly

Lie on your front leaning your forehead on the back of your palms. Squeeze your glutes and tilt your hips backwards (flattens the front of your hips against the ground). Raise your chest off the ground and lower it without resting on the ground before the next rep

upper body