- Support your weight on your forearms and toes (plank).
- Allow your upper back to sink in between the shoulder blades.
- Push your elbows into the ground and slightly forward, and move the shoulder blades away from the spine.
- Lie on your back with your knees bent and the feet flat on the floor.
- Hold a dumbbell over your shoulder with a straight arm.
- Form the sign of the cross adding a protraction (punch) on every end of the cross, including the middle position.
- Begin in a push-up position on your knees. Break at the elbow and shoulder joint.
- Lower your body, keeping elbows close.
- Push back up to the starting position.
- Lay flat on the bench with your feet on the ground. With straight arms unrack the bar with a reverse grip.
- Lower the bar to your lower chest
- Raise the bar until you've locked your elbows.
