Get a bottle of water and hold it straight up above your head in one hand, while holding that arm with your other hand. Dip the bottle down behind your head, hold for 2 seconds and raise it again so that your elbow locks. Repeat.
Switch hands and do the other side.
Do some pull ups and weight lifting. Start with 2 or 5 kilos of weights (4 or 10 lbs) and do different exercises with them. Lift them sideways, up and down and all the way up and down to build some muscle in your whole arm. Then when you get stronger do some push ups.
do good have good no tenation and push up hard
Shake weight. You gotta use the Shake Weight. It’s patented gyro-technology is guaranteed to give you a massive improvement in some very relevant muscle groups.