Push - Rotational Power and Stability

Begin by setting an incline bench to approximately 30-45 degrees. Sit on the bench with a dumbbell in each hand, resting on your thighs. Use your thighs to help lift the dumbbells to shoulder height as you lie back on the bench. Position the dumbbells at chest level with palms facing forward. Keep your feet flat on the floor and maintain a neutral spine. Press the dumbbells upward by extending your elbows until your arms are fully extended but not locked out. Slowly lower the dumbbells back to the starting position, controlling the movement. Focus on squeezing the chest muscles during the press and maintaining proper form throughout to avoid shoulder strain.

Stand with feet shoulder-width apart, holding a medicine ball with both hands. Engage your core and keep your arms extended. Rotate your torso to one side, then explosively throw the ball sideways against a wall or to a partner, using your oblique muscles and core to generate power. Catch the ball on the rebound or after it bounces back, then repeat on the other side. Maintain a controlled movement, avoiding excessive twisting or loss of balance. This exercise targets the obliques, core, and improves rotational power and stability.

Stand facing a wall with feet shoulder-width apart. Place your hands on the wall at shoulder height and shoulder-width apart. Keep your body straight from head to heels, engaging your core. Slowly bend your elbows and lean your chest toward the wall, maintaining a straight back. Push through your palms to straighten your arms and return to the starting position. Focus on controlled movement, keeping your elbows close to your body. This exercise primarily targets the chest, shoulders, and triceps, and is suitable for beginners or those with limited mobility.