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.

Bench Press: Dumbbell / Take Aways

Take Aways are an alternative to traditional DB Bench Press. Both dumbbells are held at full arm extension, then one dumbbell of lowered and then pressed, while the other arm remains at full extension. Each press is then alternated.

• Begin by sitting at the end of the bench with dumbbells in front of you, on the floor, inside your feet
• Bend over maintaining proper posture, spine neutral, and grab the dumbbells.
• Pick up the DB’s and place them on end on your thighs
• Slowly lay back on the bench with the dumbbells still in contact with your thighs.
• Once your upper body is in position, place your feet flat and shoulder width apart
• Your elbows should be at a 45° angle from your body, with the DB’s in contact with your chest
• Pull and keep your shoulder blades together as you press the dumbbells to full arm extension.
• Wrists straight, knuckles towards the ceiling
• Perform a 1 arm DB press as the other remains at extension.
• Always touch your chest with the dumbbells at the bottom of each rep
• Alternate for number of reps prescribed
• Pause for 2 sec and return to starting position
• Picking-up and returning the weights to the floor using this sequence will allow you to handle any weight dumbbells safely, and without assistance.