In this six-part series, we'll give you quick exercises for different body parts every week to help you stay limber.

Push-pull training consists of two workouts: pushing exercises for the chest, shoulders, and triceps and pulling exercises for the back, biceps, and forearms. This can help improve muscle power.

But the key is that your chest shouldn’t just be big. It needs to be well-balanced, with depth inside. And it needs to be complemented by strong back and shoulder muscle, both of which you'll ...

Once you hold on to this you let this one go and just do a chest press motion. Be careful not to bring your arms back to far which would over stretch your shoulder joints. Causing shoulder injuries.

You probably don’t spend a lot of time thinking about your chest when you ride. Why would you? It’s not like you’re using your pecs to beast up those hills or anything. Well, actually, you are.

targets your shoulders, chest and arms. Dumbbells are commonly used when you're first learning how to do this exercise because they let you do the movement more safely than using barbells.