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.

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

Shoulder blades should be drawn flat and together.

Sitting with shoulders set slowly raise the arm up in front of you, not allowing shoulders to move.