Half Press-Up

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

Lean forward letting the arm relax in front of you, slowly rotate the arm, keeping the back flat.

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

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.