Equipment: None required.
Starting Position:
1. Stand with your feet shoulder-width apart for stability.
2. Keep your knees slightly bent and your core engaged.
3. Position your arms at shoulder height, bending your elbows at 90 degrees with your palms facing forward and fingers pointing upward.
Movement Instructions:
Forward Press:
1. From the starting position, press both arms forward, extending them fully in front of you.
2. Keep your elbows slightly bent and avoid locking them.
3. Hold for a moment at the end of the movement, then return your arms to the starting position.
Side Press:
1. After the forward press, lift your arms out to the sides, maintaining the elbow position.
2. Extend them fully while keeping your palms facing up.
3. Hold for a moment, then bring your arms back to the starting position.
Top Press:
1. Next, press your arms upward, keeping elbows slightly bent again.
2. Extend them fully overhead while keeping your core tight.
3. Hold the position for a moment before lowering your arms back to the starting position.
Repetitions:
- Aim for 10-15 repetitions of each pressing movement (forward, side, top) in one set.
- Complete 2-3 sets with a 30-60 seconds rest in between.
Tips:
- Focus on controlled movements to engage your shoulder muscles effectively.
- Maintain proper posture throughout the exercise to avoid strain.
- If you feel any discomfort, reduce the range of motion or take a break.
