Build Upper-Body Strength Without Ever Doing a Push-Up — Try This Trainer's 5 Exercises

Jones said the Pallof press works your core and chest.

• Wrap a long resistance band with handles around a stable structure. Stand with the band at chest height and move away from the band until you feel there is no slack on the band. Interlace your fingers around the handle. As an alternative, you can stand holding a single dumbbell vertically.
• Engage your core, tuck your tailbone under, and press your arms straight out in front of you. Hold for two seconds before slowly returning back to your starting position with the band's handles (or the dumbbell) at your chest with your elbows in tight to your body. This counts as one rep. (Here's how to do a Pallof press on a cable machine.)