Instead of working on your biceps, you can do wide grip pull ups for stressing on your lats. To perform these pull ups, you need to grasp a sturdy bar with a firm overhand grip keeping your hands separate by a distance of twice the width of your shoulders.

Now, allow your body to hang from the bar keeping your arms straightened and then pull yourself upwards to keep your chest as near as possible to the bar. While performing this pull up exercise, make sure to focus on using your lats.

Gorilla Chin/ Crunch is a variation of pull up exercise. It focuses on the biceps and abdominals. As the name suggests, this exercise is a great workout for your chin. An important aspect of doing these exercises is to check out your weight, there are different guidelines for those who are over weight or under weight, so do check it with your trainer. 

SGT Ken, the Army master fitness trainer, also a proud member of the Army National Guard, shows you the perfect way to improve pushup routine for your life. The pushup improvement exercise routine is also handy for the army physical fitness test.

To start up with your pushup routine, begin with close grip or the diamond grip pushup. Make sure that your thumbs are touching and you get yourself into a nice good straight posture. Your head and eyes should be looking slightly forward and you feet must be together, at least 12 inch apart. Now, you can start doing the exercise by simply going up and down. Exhale when you come away from the ground and breathe in when you go down. Continue doing it until you cannot do it any more from this position without compromising your form.

Next, rise up to an authorized rest position, you can bend you knees slightly but do not sag. Raise it up and come up to your normal grip position. Straighten out again and start doing exercise over. Take break only when you change your arm position. Keep going with the pushups. Then rise up, go to a wider grip, straighten out and go again.

Make sure to keep you back straight, squeeze your muscle and your eyes forward. Breathe in through your nose and out through your mouth. Rise up, go a little bit wider without compromising your form, straighten up, do the pushups again unless you cannot do it anymore. Following this routine every alternate day for four weeks will help you to improve your pushups by at least 15 to 20%.

· Start the initial position by sitting position.

· Now bend your legs from the knee and remember that your heels rest on the ground and toes point upwards.

· Balance yourself with the help of your hands.

· Now slowly raise your butt as shown in the figure.

· Now raise your butt in such a way that your knee, butt and chest are in one line.

· Exhale during this process

· Make sure that your hands stretch while doing the above steps.

· Now again return to the start position and inhale.

Rest on the ground with both the hands parallel to your body.

Raise your knees and back. Imagine your knees and face to meet at a fantasy line from spinal base to the ceiling.

Simultaneously you should be able to touch the face to your knees. Your legs would curve automatically towards your butt.

Come in relaxing position. Repeat the exercise for 5-10 times.