Extension and flexion of the arms while seated ► Shoulder press

Individual work

In a seated position, slowly push the bar upwards and return to the starting position.

Starting position:
- Sitting on the chair/flat bench, upper body erect (torso tensed)
- Hold the bar with an overhand grip, wrists fixed (no bending), elbows approximately at chest height.

Final position:
- Arms almost fully extended in a high position

Attention:
Avoid a hollow back position (tense your stomach), shoulders (especially shoulder blades) remain low. Arms always move at the same angle as the bar.

1 strength tower/machine ► shoulder push-up
1 chair/flat bench