Lay on the floor with knees bent and lower back pressed into the mat. Arms are at sides, at shoulder height with arms rounded at elbows.
Keeping arms rounded with elbows stationary; press hands together until the dumbbells touch. Keeping arms fixed; lower back to the floor.
Lay on the floor, knees bent, lower back pressed into the mat. Put arms out 90 degrees, like field goal posts.
Keeping lower back pressed into the mat. Press weights up over chest and together. Lower to start.
Shoulders down away from ears Bring arms in with arms over thighs.
Raise arms to shoulder height. Then bring back to start.
Here is a side view of the shoulder-height action.
Start with your shoulders stacked over your wrists.
Do not settle your shoulders into the joints. Instead, push up and away so your shoulders are high. Keep core tight, don't sag midsection. You are up on toes.
Bend your elbows and lower chest to the floor. Keep core engaged and do not sag hips. Return to start position.
Modified Push Up
Push Up on your knees creates a lever. Start in push up position, lower your knees to the floor. Shoulders are stacked over wrists. Keep toes in contact with the floor so you do not dip your hips.
Lower chest to the floor. Then push away to finish in start position. Creating the lever allows you to lift just top half of your body.