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: Incline Barbell

The Incline Press is a Bench Press variation where the bench backrest is raised between 20° – 30°. Always press the bar as hard and as fast as you can to recruit as many quick twitch muscle fibers as possible. Otherwise, you’re just lifting to complete the rep, dramatically reducing the ability to utilize the entire muscle to generate power. The Incline Bench Press always requires a spot.

• Begin seated on the bench, feet shoulder width apart, fleet flat, toes pointed forward.
• Slowly lean back and set up lying on the bench with your eyes directly under the bar.
• Grab the bar with thumb wrapped around the bar. Hand placement is typically thumbs one finger width to smooth, meaning the end of your thumb should run the width of one finger to the end of the knurling. Larger athletes may need to go slightly wider.
• With the assistance from your spotter, unrack the bar to starting position. Arms vertical. Wrists are straight with knuckles pointed toward the ceiling
• Squeeze your shoulder blades together and try to pull them down towards your waist.  
• Extend your chest and create a little space between your back and the bench. 
• Take a deep breath to create thoracic pressure and then slowly lower the bar under control to touch right below the bottom of your chest.
• Keeping your feet flat, drive your hips towards the bar as you explosively press the bar towards the ceiling.
• Focus on pushing your back away from the bar and through the floor
• Exhale during the press. Your head and hips always remain in contact with the bench.
• Pause for 2 sec and repeat. Do not bounce the bar off your chest