WORKS ON: Chest and lats stretching, abdominal, lats, triceps and glutes strength.

LEVEL OF DIFFICULTY: Intermediate.

HOWARD LIPIN / Union-Tribune On a bench, San Diego fire engineer Piper Denlinger performs a dumbbell pullover to stretch her chest and lats and work on abdominal and gluteal strength.

PRECAUTIONS: Perform this exercise in a clear area in case you have to drop a weight. Keep the head and neck in line with the spine. Do not hold your breath. Do not do this exercise if you have a history of shoulder injury.

SETUP: Sit on a bench with your body perpendicular to its length. Hold a medicine ball or dumbbell with both hands. Walk out with the legs and lie back on the bench until you are supported by the bottom of the shoulder blades. Perform a bridge with the legs to bring your pelvis level with the shoulders.

THE MOVES: Engage the abdominals to keep the torso rigid and do not allow the lower back to arch during the entire movement. With straight arms, raise the weight overhead and toward the ground until you feel a chest or lats stretch. Pause for a 2 count, then return slowly.

REPETITIONS: Three sets of 10 to 12

OPTIONS: Add a small abdominal crunch at the end of the return motion. Or try this exercise with a low cable.

MEET PIPER DENLINGER

TITLE: Engineer, Station 30, Division C

YEARS OF SERVICE: 11

AGE: 44

HOME: San Diego

PERSONAL: Married

ACTIVITIES/INTERESTS: Biking, backpacking, snowboarding, yoga and CrossFit.