Prepare for this drill by setting your arms on an object in front of you. You can be standing or on your knees.
Arms can be set as close to ears as you wish, and the drill does change as you go from a “Y” position with your arms to a “I” position. **Do not perform this drill if you feel pain in your shoulder joint when you setup for, or go through this movement. Seek further guidance from a trained professional if you have pain.**
Keep your elbows are straight.
Brace your body with tension and, without moving any other part of your body, lift your arms off the object they are resting on.
Lower them back down to the object they started on.
The drill will increase in difficulty the lower your body is positioned below than the object. As you see here, my chest is in line with the object. If I would make the object higher, the drill would get harder.
Keep your spine ‘straight’ during this drill. Your chest should not be caving in to the floor.
You can perform one set of this once per day as part of a daily routine, or use it as a multiple set drill during your workout. One set can start at 5 reps and build to 10.
