Step 1 Starting Position: Sit with your back firmly supported against the backrest. Adjust the seat height so that the handles are level with your mid-chest and the handles are positioned no deeper than chest level (level with the front of your chest). Grasp the handles firmly with a full grip (thumbs clasped around the handles) and maintain a neutral wrist position (i.e., wrists in line with your forearms) and bring your elbows down to the sides of your body. Position your feet firmly on the floor or on the footrests to stabilize your body. Stiffen (“brace”) your abdominal muscles to stabilize your spine, but do not press your low back into the backrest. Maintain the natural arch in your low back and avoid arching your back throughout the exercise. Depress and retract your scapulae (pull shoulders back and down) and attempt to hold this position throughout the exercise. Step 2 Gently exhale and slowly perform a pressing movement, extending your elbows in front, while maintaining a neutral wrist position, head aligned with your spine and avoid arching your low back. Step 3 Continue pressing until your elbows are fully extended, but not locked. Your shoulder blades should continue to make contact with the backrest and not round themselves forward. Pause momentarily then gently allow your elbows to flex (bend) in a slow, controlled manner while returning the bar back towards the starting position. Repeat the movement. Step 4 Exercise Variation: To increase the exercise intensity, perform the following variations: (a) Perform unilateral (one arm at a time) presses (b) Sit upright off the backrest, which will require a greater effort from your core to stabilize your trunk as you perform the press movement. This position is more comfortable and less stressful on the shoulder joint and more appropriate for individuals who experience some discomfort when performing traditional chest presses as it shifts more load into the triceps and off the shoulder joint.

To perform an incline pushup: Stand in front of your Smith machine, box or bench, then squat or bend down and place both hands on either side of it with your fingers pointing forward. Your hands should be about shoulder-width apart. If you need a wider piece of equipment to safely elevate yourself, don’t be shy about swapping it out. Once your hands are in the right position, step your body back into a plank position, one leg at a time. Make sure your body is in a straight line, your head is aligned with your spine, and that your lower back isn’t sagging before continuing. Looking a few inches ahead of you, rather than down at the box, can help keep your body straight. Next, bend your arms to help you slowly lower your chest toward the box. Straighten your arms to bring yourself back up into a straight line.

The single-arm dumbbell shoulder press is a unilateral exercise that increases shoulder strength, stability, and symmetry. Performing the exercise with one arm at a time will actively engage the core throughout range of motion. Steps Grab a dumbbell in one hand and bring it to shoulder height with your palm facing towards your chest and your arm bent. Stand tall, keep your core tight, and place your feet about shoulder-width apart. Gripping the dumbbell as hard as possible, press it over your head until your arm is almost completely locked out. Pause, and then slowly lower the weight back to the starting position. Tips Don't allow your torso to sway to one side or the other as your press the weight overhead. Keep the tension on your shoulder as you press the weight up. Squeeze your abs and glutes to help keep your body stable as you press the weight.