Bodyweight Standing Outer Push

Starting Position:

• Stand upright with your feet shoulder-width apart.

• Keep your knees slightly bent and engage your core for stability.

• Ensure your weight is evenly distributed on both feet.

Arm Positioning:

• Raise your arms to shoulder height, forming a "T" shape with your body.

• Your palms should be facing forward and your elbows slightly bent.

Movement:

• Push your arms outward, away from your body.

• Extend your arms fully while keeping your elbows soft.

• Hold this position for a moment, focusing on squeezing your shoulder muscles.

Return:

• Slowly bring your arms back to the starting position, maintaining control throughout the movement.

Repetitions:

• Perform 10 to 15 repetitions, ensuring your movements are smooth and controlled.

Breathing:

• Inhale as you return your arms to the starting position and exhale while pushing your arms outward.

Tips:

• Maintain good posture throughout the exercise; your back should remain straight and shoulders relaxed.

• If you feel any discomfort in your shoulders or back, reduce the range of motion or take a break.

Cool Down:

• After completing your sets, stretch your arms across your body and above your head to help relax the shoulder muscles.