Half Press-Up

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

Slowly raise the arms above the head keeping the shoulders relaxed.

Slowly move the weight forwards and backwards keeping the shoulder blades set.

Lying on the front with the arm out to the side, lift the elbow and the hand up.

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