Primary Muscles Worked:  Pectoralis Major (mid chest), Anterior Deltoids and Triceps


1.    Start Position:  Lie supine on the floor, with good posture, knees bent with feet placed firmly on the floor, abs contracted.  Shoulders down away from your ears.
2.    Execution:  Begin with weights straight up over your chest, palms face in.   Elbows must remain slightly bent/flexed throughout the entire movement.
3.    Inhale and slowly lower the weights to the sides in an arc type motion.  Keeping elbows slightly bent.  Stop at shoulder level.
4.    Contract your chest, exhale and bring your arms back up to start the position, using the same arc type motion.  Imagine you are hugging a tree.  ?
5.    Avoid this motion if you have any shoulder problems or feel pain in the shoulders (or anywhere else).

Trainer Tips:
•    Proper form, posture and correct breathing are very important – not only to isolate the targeted muscle group, but also to prevent injury.
•    Making the mind muscle connection will insure that you get the most out of the exercise.
•    To increase the difficulty of this exercise, try performing it on a stability ball.