Strength: Chest Press (Supine | Dumbbells)

Instructions:

• Lie on your back with a mat or comfortable surface underneath you
• Bend the knees so the feet are flat
• Utilising the designated hand weight of choice, bend the elbows so the wrist aligns with the elbow
• The elbows will come into contact with the ground during this lowering phase
• Press the weights together by straightening the arms
• The weights should align with the chest bone
• Lower the arms back into the bent elbow position and repeat as instructed by your Physiotherapist

Incline bench variation:

• For this exercise use weight as prescribed by your physiotherapist
• Set up the bench to an incline position
• Come to a position on the bench with your head rested on the bench and feet on the ground
• From here, push weights forwards to straighten elbows
• Return to starting position and repeat as per physiotherapist instruction

Foam roller variation:

• Lie on your back with the foam roller vertical, supporting the head and the tailbone
• Bend the knees so the feet are flat
• Utilising the designated hand weight of choice, bend the elbows so the wrist aligns with the elbow
• The elbows will come into contact with the ground during this lowering phase
• Press the weights together by straightening the arms
• The weights should align with the chest bone
• Lower the arms back into the bent elbow position and repeat as instructed by your Physiotherapist