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.
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.
Maintain your body position, but bend your right elbow and bring the weight to your shoulder. When bending your elbow, be sure to keep the upper half of your arm parallel to your back. Only change the positioning of the lower arm as you squeeze the muscle bent and straight. Be careful not to jerk your arm. This is a controlled movement with no impact on the joints. Extend your arm straight again, alongside your torso.
Bent Torso Twist Maintaining the same basic stance with your elbows bent at the waist and your hands flexing up at your shoulders, slightly hinge your body forward at your waist so that your back is flat and at a 45-degree angle. Press your right arm past your left knee.