Instructions:
- 1Hold a bottle filled with water or sand between your palms in front of your chest
- 2While keeping your elbows flared out, press the bottle straight out in front of you until your arms are fully extended
- 3Keep the pressure and control the motion, then slowly bring the bottle back to the start
- 4Repeat the motions while maintaining the squeeze on the bottle
- 5Avoid arching your back during the movement
Tips:
- Squeeze the bottle throughout the exercise to engage your muscles
- Make sure your movements are controlled to prevent injury
- Keep your back straight and engage your core
- Start with lighter weight and gradually increase it over time