Raise one leg, keeping your glutes tight, and do a press-up. When using a backpack or any other source of extra weight in a workout, always start with as little weight as possible and work your way up.
Im not sure what you could do to replace chin-ups.
I think that using both dumbells and Barbell on the bench is the most effective way to work out the chest.
Whenever I do these I am sore for three days...
I also notice when I do squat I can feel my lower back, but I dont do squats for my lower back.
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