Push - Rotational Power and Stability

To perform the Dumbbell Incline Press, start by setting an adjustable bench to a 30-45 degree incline. Sit on the bench with your back firmly against it and your feet flat on the floor. Hold a dumbbell in each hand at shoulder height, palms facing forward. Engage your core and press the dumbbells upward until your arms are fully extended above your chest. Slowly lower the dumbbells back to the starting position at shoulder height, maintaining control throughout the movement. Ensure your elbows are at a 45-degree angle to your body during the press to minimize shoulder strain.

Stand with feet shoulder-width apart, holding a medicine ball with both hands. Engage your core and keep your arms extended. Rotate your torso to one side, then explosively throw the ball sideways against a wall or to a partner, using your oblique muscles and core to generate power. Catch the ball on the rebound or after it bounces back, then repeat on the other side. Maintain a controlled movement, avoiding excessive twisting or loss of balance. This exercise targets the obliques, core, and improves rotational power and stability.

Stand facing a wall with feet shoulder-width apart. Place your hands on the wall at shoulder height and shoulder-width apart. Keep your body straight from head to heels, engaging your core. Slowly bend your elbows and lean your chest toward the wall, maintaining a straight back. Push through your palms to straighten your arms and return to the starting position. Focus on controlled movement, keeping your elbows close to your body. This exercise primarily targets the chest, shoulders, and triceps, and is suitable for beginners or those with limited mobility.