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.

CHEST PRESS

A Chest Press, also known as a Bench Press, is a weight training exercise that strengthens the upper body by pressing a weight vertically while lying on a bench. It’s a compound movement that primarily works the pectoralis major, anterior deltoids, and triceps brachii muscles. Always press the bar as hard and as fast as you. This helps promote quick twitch motor units and facilitates a greater rate of force development (RFD), which is your ability to generate power. Otherwise, you’re just lifting to complete the rep. Train like an athlete.

Floor Press: Dumbbell

Floor Presses are a Chest Press variation that takes away the eccentric loading portion of the movement, much like a Box Squat, prioritizing only the concentric portion of the lift.

• Begin seated on the floor, legs extended, with dumbbells on either side of you.
• Place each dumbbell, on end, on your thighs
• Slowly lie back lifting the dumbbells with your thighs to your chest
• Your legs should now be at a 90° angle with feet shoulder width apart
• Your elbows should be at a 45° angle from your body with triceps touching the floor
• Pull and keep shoulder blades together as you press the dumbbells to full arm extension.
• Wrists straight, knuckles towards the ceiling
• Pause for 2 sec and return to starting position