This set of exercises was designed to focus on the chest, shoulder, and tricep muscles. These muscle groups are important to target as they improve your posture, enhance your ability to reach above your head, and increase your strength to lift heavier objects.
Seated Press Ups
1. Sit in a chair with good posture and place your hands on the seat of the chair beside you
2. Push your weight into your arms and raise your body off the chair around 1 cm
3. Then slowly lower yourself back into the chair
4. Repeat for 8-12 reps
Seated Punches
1. Jab your arms forward, alternating the right and left arms
2. When jabbing, snap one of your arms forward as fast as you can without locking your elbow or fully extending your joint
3. Pull your arm back in as quickly as you can
4. Repeat 8-12 reps
Tricep Mini Dips
1. Sit at the edge of the chair with your feet flat on the floor
2. Place the palms of your hands on the chair—arms straight—and close to your hips
3. Carefully slide your bottom off the edge of the chair.
4. Keeping your upper arms close to your torso, bend them to slower your body downward a couple of inches
5. Press through your palms and straighten your arms to raise yourself back up
6. Repeat 8-12 reps