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the weights upward until your arms are completely straight. Pause, then
slowly lower back to starting positon.
Increased difficulty:
Elevate FITBENCH top to the top height.
Do a wall sit with back against the FITBENCH top, with
hamstrings parallel to the ground and perform the same
exercise. Remember to engage core and keep good form.
2) Slam ball raise:
Grab the slam ball and stand a few feet away from the
FITBENCH. Squat down to where knees are bent at a 45-degree angle
and feet are beyond shoulder-width apart. Hold slam ball with both hands
on either side and hang the ball in between legs. With straight arms, raise
arms up to eye level and slowly lower ball back down to starting position.
3) Dumbbell push press:
Grab dumbbells (heavy/medium weights). With
feet shoulder-width apart, hold the dumbbells next to your shoulders with
your elbows bent. Bend your knees to about 45-degrees. With an
explosive action, push up with your legs as you press the dumbbells
straight over your head. Use a controlled speed to return to started
position.
4) Inverted push press:
Assume a pushup position but place your feet on
the FITBENCH top and push your hips up so your torso is nearly
perpendicular to the floor. Without changing your body posture, lower your
body until your head nearly touches the ground. Press your body back to
the started position, not changing body positioning (essentially an inverted
shoulder press).
5) TC dumbbell raise:
Grab a set of lighter weight dumbbells and stand
with feet shoulder-width apart. Grabbing dumbbells with palms facing in
and arms straight down by sides. Raise dumbbells to your sides until your
arms are parallel with the floor. Slowly lower the weights back to starting
position and then raise the weights in front of your body until parallel with
