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Full Press-Up

Start with the hands shoulder width apart, bend the elbows, but keep the shoulder blades set and the back flat.

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Unilateral Flexion with Weights

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

Half Press-Up

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

Horizontal Extension in Full Abduction

Lying with the arm raised high above the head, lift the elbow and hand.

Setting the Shoulder Blades

Shoulder blades should be drawn flat and together.