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Back and Bay Back Fly
Back Fly Stand with your feet together, knees slightly bent, torso hinged forward at a 45-degree angle. With weights in hand, hold your arms straight together, dropped down in front of your body. Your palms should be facing each other.
Upward Arm Extensions and Standing Shoulder Press
Upward Arm Extensions Stay in the same Standing Position, with your arms extended out to your sides. Rotate your palms so that they face up to the sky. Bend your elbows and press your forearms up toward your ears. Your elbows should remain even to your shoulder level and parallel to the ground. Only your forearms should be moving. Press your arms back to the straight side extension.
Downward & Center Arm Extensions
Downward Arm Extensions Stand up straight with your feet wider than shoulder-width apart. Slightly bend your knees forward and hinge your body forward 45 degrees. Keep your chest out and head up.
How to do Decline Push-Ups?
For a more challenging push-up, place your hands shoulder-width apart on the floor. Rest your feet on a bench or chair approximately 2 feet from the floor. Your weight will be balanced between your toes and your hands. You will feel the stress more in the shoulders and upper chest.
Bent Knee and Incline Push-Ups
Bent Knee Push-Ups If you find the regular push-ups to be too difficult, start with these. Place your hands shoulder-width apart on the floor. Bend your knees and pull your heels toward your butt.