Sets: 3  Reps: 10  Target: chest, triceps

Lower the bar to your chest slowly and then explosively drive it straight up. 

Sets: 3  Reps: 10  Target: biceps, lats, core

Grip the bar overhand with one hand and underhand with the other, alternating with each set.
 

Sets: 3  Reps: 10  Target: chest

Lower the weights as far as possible to stretch your pecs, then bring them together quickly.
 

Sets: 3  Reps: 10  Target: triceps, core, chest

Keep your hips up, lowering your face all the way to the bar, and then push up fast.
 

Sets: 3  Reps: 10  Target: biceps

Lower the weight across the biceps’ whole range of motion before curling up.
 

Sets: 3  Reps: 10  Target: abs, core, chest

Lower yourself all the way back before crunching up, then press the weight away and return.