Upper Push

Start by lying back flat on the bench (5-points of contact 1.

Sit on a Physio Ball and walk your feet out so that the ball is between your shoulder blades and the base of your neck.

Start with the Physio Ball just below your kneecaps and your arms straight and hands directly underneath your shoulders.

Start off in a tall kneeling position with your toes spiked into the ground.

Sitting upright on a bench with your knees at 90-degrees (don’t use the back) keep your chest up tall with your shoulder retracted feet shoulder width toes pointed straight ahead.

Sitting upright on a bench with your knees at 90-degrees (don’t use the back) keep your chest up tall with your shoulder retracted feet shoulder width toes pointed straight ahead. Draw-in your belly button towards your spine. Start so that your palms are facing you and both dumbbells are underneath your chin. Making sure that you maintain your retraction start to press and as the dumbbells reach eye level start to rotate (keeping your hands inside your shoulders) so that your palms face out through the remainder of the press. Once you’ve reached full extension, pause and return to the starting position in reverse order.

Sitting upright on a bench with your knees at 90-degrees (don’t use the back) keep your chest up tall with your shoulder retracted feet shoulder width toes pointed straight ahead.

Sitting upright on a bench with your knees at 90-degrees (don’t use the back) keep your chest up tall with your shoulder retracted feet shoulder width toes pointed straight ahead.

Sitting upright on a bench with your knees at 90-degrees (don’t use the back) keep your chest up tall with your shoulder retracted feet shoulder width toes pointed straight ahead.

Sitting upright on a bench with your knees at 90-degrees (don’t use the back) keep your chest up tall with your shoulder retracted feet shoulder width toes pointed straight ahead.