1. Plyometric Narrow-Grip Pushups or Modified Narrow-Grip Pushups
In a pushup position with your elbows tight to your sides, lower your body slowly down to the ground for about three seconds and explode up—lifting your hands off the ground and returning back to a narrow-grip pushup position. This exercise requires maximum effort. Make sure to keep those elbows close to your sides and not flaring out.
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