Half Press-Up

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

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

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

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

Slowly move the weight from side to side keeping the shoulder blades set.