Press up Pectorals Body on all fours – knees Bring body weight Triceps under hips, hands one forward into ¾ position Anterior deltoid and half shoulder width or perform on toes for apart full version Lower chest to floor – keep it in line with the hands Avoid locking the elbows Prone Flyes Posterior deltoid Body on all fours – knees Increase the weight under hips, hands under being lifted shoulders Perform both arms Raise one arm to together using the split shoulder height, keeping stance (90/90 at knees) elbow in line with Exercise can be shoulder joint performed standing also Avoid locking elbow in split stance Wrists straight Shoulder press Deltoids Feet facing forward and Increase the weight a comfortable distance being lifted
Press up Pectorals Triceps Anterior deltoid Body on all fours – knees under hips, hands one and half shoulder width apart Lower chest to floor – keep it in line with the hands Avoid locking the elbows Bring body weight forward into ¾ position or perform on toes for full version Prone Flyes Posterior deltoid Body on all fours – knees under hips, hands under shoulders Raise one arm to shoulder height, keeping elbow in line with shoulder joint Avoid locking elbow Wrists straight Increase the weight being lifted Perform both arms together using the split stance (90/90 at knees) Exercise can be performed standing also in split stance Shoulder press Deltoids Feet facing forward and a comfortable distance Increase the weight being lifted