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.

Sit on the edge of a sturdy chair or bench with your hands gripping the edge, fingers pointing forward. Extend your legs out in front of you with heels touching the ground. Keep your back close to the chair or bench. Lower your body by bending your elbows to about 90 degrees, keeping elbows tucked in close to your sides. Push through your palms to straighten your arms and lift your body back to the starting position. Maintain a controlled movement throughout, keeping shoulders stable and chest lifted. This exercise primarily targets the triceps, with secondary engagement of the chest and anterior shoulders.