Hi, I'm Jay McLeod. Today, we are going to talk about how to increase your pull-ups and push-ups. Mainly you want to work your deltoid muscles ok. Your shoulder muscles. They're involved in most upper body lifts. You want to build strength in the shoulders. Ok the first exercise I'm going to show you is the seated shoulder press ok. Works the front and middle fibers of your deltoids of your shoulders ok. You are going to press the weights up, you are going to pop the weights up in front of your shoulders ok. Elbows out. You are going to exhale nice and strong and press the weight over your head ok. Inhale and slowly lower the weights back to start position. Okay so the rear delt row ok, posterior delt row you are going to grasp the bar in an overhand grip ok. Always use your legs to pick the weight up off the ground. Never use your lower back so I'm here ok. I'm going to stand up with the weights ok. Nice wide grip. Alright now from here my feet shoulder width apart. I'm going to lean forward from my waist keeping my back flat. From here I'm going keep my elbows flared out ok. And pull this bar into my chest ok. I want you to pause at the top really squeeze, back down ok. Making sure to keep your elbows flared out.