If there was a heavy object on the floor and you lifted it over your head, you would have demonstrated strength in half of the body. On this page we will just call that movement extension. If you would also pull yourself up to a bar, then push yourself so that the bar ended up at your waist, that would require strength in the other half of your body. We will just call that entire movement flexion on this page.
Due to the complexity of extension, we will break it down into four pieces. The leg part is called the full squat. The low back is called the hop. The arm part of extension includes what we call the arm clean, followed by the incline press.
This one is straight-forward. Start with light weights with one arm at a time, then add two arms and emphasize your form. Gradually increase weight, start to use your chest and legs. Dum bells or a bar
Flexion is broken down into three pieces. Initial flexion which starts with hanging from a bar, middle flexion which involves holding the bar near the chest, and the pool push-up.
Pull to Chest: End of Pull