Push - Rotational Power & Stability

The Dumbbell Rotational Press is a dynamic upper body exercise that combines a shoulder press with a rotational movement to engage the core and improve rotational strength. To perform this exercise, start by holding a dumbbell in each hand at shoulder height with palms facing inward. As you press the dumbbells overhead, rotate your torso and wrists so that your palms face forward at the top of the movement. Lower the dumbbells back to the starting position while controlling the rotation. Keep your core engaged throughout to maintain stability and proper posture. Focus on smooth, controlled movements, avoiding excessive arching of the back. This exercise targets the shoulders primarily, while also engaging the core, obliques, and stabilizer muscles.

Stand with feet shoulder-width apart facing a wall, holding a medicine ball with both hands. Rotate your torso away from the wall, then explosively rotate back, throwing the ball against the wall using your core and rotational muscles. Catch the ball as it comes back and repeat. Maintain a slight bend in the knees, keep your back straight, and engage your core throughout the movement. Focus on controlled, explosive rotations to maximize power transfer and core activation.

Start in a forearm plank position with your elbows directly under your shoulders, body in a straight line from head to heels. Engage your core and keep your hips level. Slowly extend one arm forward, reaching out in front of you while maintaining stability and avoiding rotation or sagging of the hips. Hold briefly, then return the arm to the starting position and repeat with the other arm. Keep your gaze down and neck neutral throughout the movement. Focus on controlled movement and maintaining a strong core to prevent wobbling or shifting of the hips.