Exercise Instructions:

  1. This exercise can be done with bodyweight, but I’ve added a pair of light dumbbells into the mix for the video demo to show how to do so when the time comes.
  2. Lay flat on the ground and retract your shoulders, pushing your chest out.
  3. Try to perform a shoulder press from this position, slowly forcing your hands up while keeping your shoulders back and chest out.
  4. Can you maintain posture in the top of the rep? If not, there’s a weakness with your rear delts and/or lower traps.
  5. To increase difficulty further, lift your feet off the ground to bring a hamstring static hold into the mix.

Muscles Worked:

Shoulders, traps, middle back.