How To Do A Kneeling Single Arm Shoulder Press and Overhead Hold Start in a kneeling position, knees under hips (add additional padding to support your knees if necessary). Shoulders stacked over hips. Hold a dumbbell in each hand, front racked at shoulder height with a neutral grip (palms facing your neck). Perform a single arm overhead press on the left arm by pressing the dumbbell directly overhead. Keep the arm straight as you lock out the left elbow by the left ear. Hold this single arm overhead press throughout the entire set. Then perform a single arm overhead press on the right arm. Rotate the dumbbell in your right hand so that your palm faces out and raise the dumbbell overhead, arm straight as you lock out the right elbow by the right ear. Slowly lower the dumbbell in your right hand back down towards the right shoulder. As you do so, rotate the dumbbell so your palm faces in again towards your face or neck. Maintain the overhead hold on the left arm the entire time.

How To Do A Kneeling Single Arm Shoulder Press and Overhead Hold Start in a kneeling position, knees under hips (add additional padding to support your knees if necessary). Shoulders stacked over hips. Hold a dumbbell in each hand, front racked at shoulder height with a neutral grip (palms facing your neck). Perform a single arm overhead press on the left arm by pressing the dumbbell directly overhead. Keep the arm straight as you lock out the left elbow by the left ear. Hold this single arm overhead press throughout the entire set. Then perform a single arm overhead press on the right arm. Rotate the dumbbell in your right hand so that your palm faces out and raise the dumbbell overhead, arm straight as you lock out the right elbow by the right ear. Slowly lower the dumbbell in your right hand back down towards the right shoulder. As you do so, rotate the dumbbell so your palm faces in again towards your face or neck. Maintain the overhead hold on the left arm the entire time.

How To Do A Side Lying Single Arm Tricep Floor Press Lie down on one side, stacking your shoulders, hips, and feet. Option to bend your legs or keep them extended long. Plant your top hand to the mat directly in front of your bottom shoulder. Gently hold your top shoulder with your bottom hand (this keeps the shoulder stable and ensures the work is coming from your triceps). Pressing through the palm of your hand on the mat, push yourself up off the mat until your arm is almost fully extended. With control, lower yourself back to the mat returning to the starting position.

How To Do A Side Lying Single Arm Tricep Floor Press Lie down on one side, stacking your shoulders, hips, and feet. Option to bend your legs or keep them extended long. Plant your top hand to the mat directly in front of your bottom shoulder. Gently hold your top shoulder with your bottom hand (this keeps the shoulder stable and ensures the work is coming from your triceps). Pressing through the palm of your hand on the mat, push yourself up off the mat until your arm is almost fully extended. With control, lower yourself back to the mat returning to the starting position.

How To Do A Standing Chest Fly and Front Raise Stand with your feet hip-width apart, knees slightly bent. Hold one dumbbell in each hand at your sides; palms face out away from the body (underhand grip). Shoulder blades pulled down towards your hips. Squeeze your chest as you lift your right hand across your body bringing the dumbbell in the right hand parallel to your left shoulder. Think “right pinky finger to left shoulder”. Palm faces up towards the ceiling. Keep a soft bend in your elbow as you lower the dumbbell back to the starting position with control. Repeat the standing chest fly on the left arm. Then perform a front raise by lifting the dumbbells in both hands straight out in front of you to shoulder height (palms facing up). With control, lower the dumbbells back down in front of you and repeat the sequence, performing a single arm standing chest fly on each arm and a double arm front raise.

How To Do A Standing Chest Fly and Front Raise Stand with your feet hip-width apart, knees slightly bent. Hold one dumbbell in each hand at your sides; palms face out away from the body (underhand grip). Shoulder blades pulled down towards your hips. Squeeze your chest as you lift your right hand across your body bringing the dumbbell in the right hand parallel to your left shoulder. Think “right pinky finger to left shoulder”. Palm faces up towards the ceiling. Keep a soft bend in your elbow as you lower the dumbbell back to the starting position with control. Repeat the standing chest fly on the left arm. Then perform a front raise by lifting the dumbbells in both hands straight out in front of you to shoulder height (palms facing up). With control, lower the dumbbells back down in front of you and repeat the sequence, performing a single arm standing chest fly on each arm and a double arm front raise.

How To Do Dumbbell Overhead Tricep Extensions Stand with feet hip-distance apart. (Option to stagger the feet to better support the low back.) Hold one dumbbell or two dumbbells straight overhead and activate your core by squeezing your glutes and abs to protect your lower back. Bend your elbows to a 90-degree angle, bringing the dumbbell(s) behind your head. Think ‘hide the dumbbell, show the dumbbell’ if you were watching yourself in a mirror. Keep your elbows close to your ears throughout the entire movement (don’t let your elbows flare out as you fatigue). In this particular variation, perform two overhead tricep extensions on a single count, then perform one overhead tricep extension on a two-count, lowering the dumbbell down on a two-count and raising it back overhead on a two-count to increase the time under tension.

How To Do Dumbbell Overhead Tricep Extensions Stand with feet hip-distance apart. (Option to stagger the feet to better support the low back.) Hold one dumbbell or two dumbbells straight overhead and activate your core by squeezing your glutes and abs to protect your lower back. Bend your elbows to a 90-degree angle, bringing the dumbbell(s) behind your head. Think ‘hide the dumbbell, show the dumbbell’ if you were watching yourself in a mirror. Keep your elbows close to your ears throughout the entire movement (don’t let your elbows flare out as you fatigue). In this particular variation, perform two overhead tricep extensions on a single count, then perform one overhead tricep extension on a two-count, lowering the dumbbell down on a two-count and raising it back overhead on a two-count to increase the time under tension.