Back & Palm Press

1. Stand with your feet shoulder-width apart, knees slightly bent.

2. Extend your arms straight out to your sides at shoulder height, palms facing backwards.

3. Engage your core and keep your shoulders down away from your ears.

4. Press your palms back as far as you can, imagining you are pushing against a wall.

5. Squeeze your shoulder blades together while keeping your arms straight.

6. Hold the contraction at the furthest point for a second.

7. Slowly return to the starting position, keeping tension in the shoulder blades.

8. Repeat for the desired number of repetitions.

- Keep your neck relaxed, and avoid shrugging your shoulders.

- Focus on maintaining good posture throughout the exercise.

- Move in a controlled manner to maximize engagement of the target muscles.

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