UPPER-BODY MOVEMENTS

In our Strength Training System, most exercises that are being considered for a specific program will be placed into one of three general movement categories. Upper Body Movements involve rotation of the shoulder joint, elbow flexion and extension. These exercises will increase strength of the chest, upper back, traps, shoulder region, and arms. Typically, the movement patterns are either pulling or pushing in either a vertical or horizontal plane dependent upon body position.

OVERHEAD PRESS EXERCISES

Overhead Press Movements are an excellent way to improve both Upper Body and overall strength. Our Strength Training System will properly progress the athlete through various progressions to maximize strength, while also ensuring shoulder integrity and mobility, both critical for function and injury prevention.

Overhead Press: Tall Kneeling 2 KB/DB

• Begin from a Tall Kneeling position, hold both KB or DB’s in the front rack position. Palms facing your chest, shoulders pulled back and down.
• As you press overhead, pull your elbows back, contracting your shoulder blades and lats to stabilize the back side of your shoulders.
• Press and extend your arms fully overhead, wrists straight, knuckles towards the ceiling
• Head position should be neutral.
• Squeeze your glutes and activate your core to maintain a spine neutral posture. Try not to lean in any direction during the lift.
• Squeeze your glutes and activate your core to maintain a spine neutral posture.
• Pause 2 sec and return to starting position