Place your hands on the floor so your index fingers and thumbs make a triangle. Then, plant your feet on a bench or chair behind you, push your hips up high, and bend your knees slightly. Lower your body straight down until the top of your head touches the floor. Keeping your body aligned, push back up.

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Plank Triceps Extension

> Get into a plank position with your forearms on the floor. Your elbows should be directly below your shoulders. Push through your palms to straighten your arms, keeping your abs light throughout.

Bench Triceps Extension

> Get into pushup position with your hands on a bench. Bend your elbows and drop your head down until it's slightly under the bench. "The triceps respond well to exercises that overload the stretch portion of the movement." Waterbury says.

Biceps Row

> Hold a dumbbell at your side with a palms-up grip and bend forward at the hips. Keep your lower back flat. Row the weight as high as possible while driving your elbow back. The position keeps the emphasis on your biceps, not your back like a regular row," says Chad Waterbury. a strength coach in L.A.

Reverse Lunge with Curl

> Hold a dumbbell in your right hand with your palm facing your side. Step backward with your right leg while you curl the weight. "When you perform a onearm curl, you can only lift as much weight as your core can stabilize." Waterbury says. "This move builds your biceps while strengthening your core"

Crunch Chinup

Hang from a chinup bar and, keeping your body rigid, pull yourself up. As you near the top, raise your knees to your chest, balling yourself up. "I dare you to find a person who is good at chinups and doesn't have great abs," says Pavel Tsatsouline, an LA.-based trainer to military personnel.

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