Half Press-Up

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

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

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

Stand with elbow bent and rotate the hand to the side keeping the elbow underneath the shoulder.

Lying on your front keep the shoulder still and rotate hand up in line with the bed and back down.