Click on the photos to view a video clip illustrating the proper way to perform the exercises described.
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Upper Back Exercises

The upper back muscles work together to elevate and adduct the shoulder blades. They also extend and adduct the arm.

 Upright Row

Stand with feet placed shoulder width apart, and arms in the down position, crossed at the wrists. Pull the arms up and back until the upper arm is parallel with the floor. Shoulders should stay in line with the torso throughout the exercise. Return to the down position in a slow, controlled manner.

 Upright Row with Resistance Band

Stand with feet placed shoulder width apart, and anchor the band beneath both feet. Grasp the ends of the band in each hand and cross the wrists. Pull the arms up and back, until the upper arms are parallel with the floor. Shoulders should stay in line with the torso throughout the exercise. Return to the down position in a slow controlled manner.

 Shrug

Choose a pair of 3-5 lb. dumbbells. Stand with feet placed shoulder width distance apart, and weights in hands at your sides. Lift the shoulders toward the ears, as if to motion "I don't know." Hold briefly, and then slowly lower shoulders back to the start position.

Chest Exercises

The chest muscles act to draw the arm forward across the chest and rotate the arm inward. When arms are fixed, these muscles act to pull the ribs up, expanding the chest when inhaling.

 Modified Push-Up

Begin in a raised prone position with arms shoulder width apart, elbows slightly bent, and bent knees together on the floor. Keep head, neck, and back in a straight line at all times. Slowly lower the body towards the floor. The down phase ends when the upper arm is parallel with the floor. Return to the start position, slowly, without locking the elbows.

 Push-Up

Begin in a raised prone position with arms shoulder width apart, elbows slightly bent, and feet together. Keep head, neck, and back in a straight line at all times. Slowly lower the body towards the floor. The down phase ends when the upper arm is parallel with the floor. Return to the start position, slowly, without locking the elbows.

Source:
The Total Trainer, Army Physical Fitness Research Institute, The U.S. Army War College Barracks, Pennsylvania.