Push - Chest, Shoulders & Triceps

Stand with feet shoulder-width apart, holding a dumbbell in each hand at shoulder height with palms facing forward. Engage your core and keep your back straight. Press the dumbbells overhead by extending your arms fully, ensuring your elbows are slightly in front of your shoulders. Keep your wrists stable and avoid arching your lower back. Lower the dumbbells back to shoulder height in a controlled manner, maintaining proper form throughout. Focus on smooth, controlled movements and avoid using momentum.

Stand facing a wall with feet shoulder-width apart, holding a medicine ball at chest level with both hands. Engage your core and keep your back straight. Explode through your arms and push the medicine ball forcefully against the wall, aiming for a rebound. Catch the ball as it comes back and repeat the movement. Maintain proper form by keeping elbows slightly bent and using your chest and arm muscles to generate power. This exercise targets the chest, shoulders, and triceps while also engaging core stability for balance.

To perform the Dumbbell Side Lateral Raise, start by standing upright with a dumbbell in each hand, arms at your sides. Keep your feet shoulder-width apart and maintain a slight bend in your elbows. Engage your core and ensure your back is straight. Slowly raise the dumbbells out to the sides until your arms are parallel to the ground, keeping your elbows slightly bent. Hold for a moment at the top of the movement, then lower the weights back to the starting position in a controlled manner. Avoid swinging the weights and focus on using your shoulder muscles to lift.