- Start with the pole in front of you with an overhand wider than shoulder width grip.
- Rotate both arms overhead and behind you while leaving your elbows mostly extended.
- Lie on the decline bench, grasp a pair of dumbbells and hold them at shoulder level with your palms facing each other. Keep your elbows bent and close to your body.
- Slowly lower the dumbbells to your chest, keeping your elbows bent and close to your body.
- Once the dumbbells reach your chest, pause for a moment and then press them back up to the starting position.
- This variation is much easier on the shoulder joints.
- Stand with the band looped under both feet and the other end of the band in both hands in an overhead press position.
- Do a light hop and bring both feet outward while pressing the band overhead.
- Perform a jumping jack while crossing the feet.
