Power press with medicine ball ► shoulder press

Individual work

Starting position:
Stand upright with feet shoulder-width apart. Hold the ball with both hands in front of the chest, elbows slightly bent.

Movement execution:
Press the ball overhead in a controlled manner until the arms are almost extended. Hold briefly, then bring the ball back to the chest. Perform the movement smoothly and evenly.

Attention:
Keep the back stable and upright; avoid arching the lower back; Head in a neutral position; gaze forward.

Lighten:
Perform seated; use a lighter weight.

Harden:
Use a heavier weight.

1 medicine ball

1 long bench ► to simplify the exercise