Push and Rotational Power

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 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 high plank position with hands placed slightly wider than shoulder-width apart and feet hip-width apart. Keep your body in a straight line from head to heels. Lower your chest towards the ground by bending your elbows, performing a standard push-up. As you push back up to the starting position, lift one hand off the ground and tap the opposite shoulder, then return that hand to the ground. Alternate sides with each repetition, maintaining a stable core and minimal torso rotation throughout the movement to prevent sway. This exercise combines the chest and arm engagement of a push-up with the core stability challenge of shoulder taps, working the chest, shoulders, triceps, and core muscles.