Squat and Overhead Press Throw to Partner with a Medicine Ball

Start by standing 5–6 feet away from your partner. Hold the medicine ball at chest level. Using an overhead press, toss the ball to your partner. Stay square to your partner. Your partner should catch the ball in an overhead position. Be sure to keep your abdominals contracted, your chest out and up, and your shoulders back and down. Continue for 30–90 seconds.

Variations: Try throwing the ball in different directions so your partner moves around to catch it (e.g., toss the ball side to side).

Alternating Press On Indoboard - Shoulders

Exercise Data
Main Muscle Worked: Shoulders
Other Muscles Worked: Abdominals
Equipment: Kettlebells
Mechanics Type: Compound

Tips: Clean two kettlebells to your shoulders. Stand up on an indoboard and get balanced. Press one kettlebell overhead. While you lower the pressed kettlebell, press the other kettlebell from the shoulder.

Pictures Courtesy Of artofstrength.com.

Alternating Kettlebell Press - Shoulders

Exercise Data
Main Muscle Worked: Shoulders
Other Muscles Worked: Triceps
Equipment: Kettlebells
Mechanics Type: Compound

Tips: Clean two kettlebells to your shoulders. Holding both kettlebells in the top position, press one while holding the other kettlebell stationary. Lower the pressed kettlebell and immediately press with the kettlebell with your other arm.

Pictures Courtesy Of artofstrength.com.

Alternating Floor Press

Exercise Data
Main Muscle Worked: Chest
Other Muscles Worked: Triceps,Abdominals,Shoulders
Equipment: Kettlebells
Mechanics Type: Compound

Tips: Lie on the floor with two kettlebells next to your shoulders. Position one in place on your chest and then the other. Press one and turn in the direction of the locked out kettlebell. Lower the kettlebell and repeat on the opposite side.

You can also use a medicine ball or hand weights, if you don't have a kettlebell.

Pictures And Videos Courtesy Of artofstrength.com.

Flat Bench Press

Prime movers/Muscles worked: Pectoralis major, anterior deltoids, deltoid

* This exercise can be performed using dumbbells and/or with free weights.

Beginning Position:

* Lie face up on a bench with feet flat on the floor.
* Eyes should be below the edge of the bar.

Upward Movement Phase:

* Grasp the bar with a closed, pronated grip, and remove the bar off the shelf.

Downward Movement Phase:

* Lower bar/free weights slowly and with control to the chest keeping the wrists straight.