As low as possible, bend elbows and do a push-up. You can start with a few inches. Align your head and neck and don't lead with your chin.
1
Lie on a step, bench, or floor and hold weights (5–8 pounds for women, 8–15 pounds for men; choose a weight that's good for you). Hold weights straight up over the chest with palms facing in.
2
Sit or stand with a resistance band in either hand. To adjust tension, place your hands 2–3 feet apart. Closer hands make the workout harder.
3
Lay face-down on a mat with elbows bent and hands on the floor by the ears. Lift your chest slowly using your lower back muscles by engaging your abs.
4
Bend your elbows and curl the weights to your shoulders. Keep your elbows at your sides. Repeat, slowly lowering the muscular tension.
5
Lift the arms straight to the sides with the elbows at a 90-degree angle. Raise shoulders. Your arms should be horizontal at the top of the action. Lower again.
6
Overhead presses are hard, so start light. Stand with hip-width feet. Bring the weights above, palms out. Keep your back straight and core strong. Arched backs may necessitate lesser weights
7
Start by raising your right elbow next to your back. Squeeze the right arm as you extend it straight back. Lower again.
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