Three more exercises for a great upper body workout

1.
Overhead Press

Body Focus	Main Muscles	Breathing	Easier Version
​Upper body	​Delts, Triceps	​Inhale down	​Half kneeling overhead press

Overhead Press Instructions:

1. Set up for the exercise by setting the barbell to just below shoulder height and load the weight you want to use.
2. Stand beside the bar with your feet shoulder width apart.
3. Place your hands over the bar and grip the bar with a thumb grip about shoulder width apart.
4. Step under the bar and unrack it.
5. Take two steps back, inhale, brace the core, tuck the chin, then press the bar overhead and lockout overhead. Aim to bring your elbows in line with your ear. Stand tall.
6. Exhale once the bar gets to lockout and reverse the movement slowly while controlling the bar back to your chest. Keep your elbows tight to the body at the bottom.
7. Repeat for the desired number of repetitions.

2.
Half kneeling Overhead Press

Body Focus	Main Muscles	Breathing	Easier Version
​Verticle Push	​Delts, Triceps	​Inhale up	​Landmine 1/2 kneeling overhead press

Half kneeling Overhead Press Instructions:

1. Assume a half kneeling position with your knee directly underneath your hip and your toes tucked in at the back.
2. Lift the dumbbell to a front racked position. (Lifting arm is the same side as knee on the ground).
3. Press the dumbbell overhead until the shoulder reaches full flexion and the elbow is locked out.
4. Slowly lower the kettlebell back to the starting position and repeat for the assigned number of repetitions.
5. Keep the core full engaged throughout.

3.
​Push Up

Body Focus	Main Muscles	Breathing	Easier Version
​Horizontal Push​	​​Pecs. Delts. Triceps	​Inhale down	​Plank

Push up Instructions:

1. Assume a quadruped position on the floor with your hands under your shoulders, toes tucked, and knees under hips.
2. Extend one leg at a time and assume a pushup position with the legs straight back and together, elbows extended, and head in a neutral position looking at the floor.
3. Slowly descend to the floor by retracting the shoulder blades and unlocking the elbows.
4. Descend until the chest touches the floor.
5. Push back up to the starting point by extending the elbows and driving your palms into the floor.
6. Repeat for the desired number of repetitions.
7. Keep the glutes and abs engaged throughout.