Prone Press

Most cyclists will find this challenging enough without weights. Stand with your knees slightly bent and feet shoulder-width apart, then lean forward so your upper body is 30 to 45 degrees from vertical (press backward with your hips for balance). Raise your arms so your hands are at shoulder height and your elbows are still near your sides. With your palms forward, extend your elbows until your upper arms are next to your head. Use your upper-back muscles to keep your arms in line with your ears—don’t let them fall toward the ground. Return to the starting position.

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