Half Press-Up

With the weight on the knees, bend and straighten the elbows keeping the back flat.

Keep shoulder set and raise arm above your head, slowly lower the arm.

Lying on your back with shoulders set, slowly lower the arm down to your side holding the weight.

Slowly bend and straighten the elbow, sitting with the shoulder blades set.

Holding weights, raise the arms above the head keeping the shoulders relaxed.