Half Press-Up

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

Shoulder blades should be drawn flat and together.

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

With the hands shoulder width apart bend the elbows but keep the shoulder blades set and the back flat.

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