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Tricep Extension
Step 1:
Brace core and begin with feet shoulder-width apart. Grab a handle with one hand and position it in front of chest flexed to 90 degrees. The opposite hand should be placed firmly on hip or by your side.
Step 2:
Contract tricep and press handles downwards until arm becomes fully extended.

Standing Chest Press
Step 1:
Stand with feet shoulder width apart holding both handles on bent arms in front of your chest. Squeeze the handles with your hands to activate the chest.
Step 2:
Then, push the handles away from you until your arms are fully extended before returning to starting position.

Standing Shoulder Press
Step 1:
Grip both handles with the hands about shoulder-width apart and the palms facing upwards.
Step 2:
Then, push the handles away from you until your arms are fully extended before returning to starting position.

Outward Jab
Step 1:
Grip both handles with the hands about shoulder-width apart.
Step 2:
Then, push the handles away from you one at a time until your arms are fully extended before returning to starting position.