Strength & Muscle · Upper
Push & Core Control
Pressing strength paired with deliberate trunk work and shoulder-friendly alternatives.
Preview the exercisesGoalChest, shoulders, triceps, and bracing
LevelAll levels
Duration35–45 min
Exercises5
BEFORE YOU START
Equipment and structure
Dumbbells · Stable incline · Band or cable station
PushShouldersCore
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Exercise by exercise
Coaching cues & alternatives
Coaching cues
- Set your shoulder blades gently against the floor.
- Keep your wrists stacked over your elbows.
- Pause softly when your upper arms meet the floor.
Alternatives
Coaching cues & alternatives
Coaching cues
- Pad the down knee and stay tall.
- Keep your ribs stacked as you press up and forward.
- Finish without shrugging your shoulder.
Alternatives
Coaching cues & alternatives
Coaching cues
- Use a stable surface that makes the reps smooth.
- Keep your body in one long line.
- Lower your chest between your hands and press the surface away.
Alternatives
Coaching cues & alternatives
Coaching cues
- Stand where the band or cable has light tension.
- Press straight out without rotating.
- Breathe while holding your ribs over your pelvis.
Alternatives
Coaching cues & alternatives
Coaching cues
- Exhale and keep your low back gently supported.
- Move only as far as you can hold that position.
- Return slowly before changing sides.
Alternatives