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.

HIGH ROW EXERCISES

High Row Exercises are rows performed in a vertical manner. These exercises predominately train the Lats and upper back but can also benefit shoulder and chest mobility.

Chin-ups: Concentric Holds

• The 2nd movement in our chin-up progression is Concentric Holds.
• These are also performed with an underhand grip.
• Either by jumping up or with assistance, get into proper position which is chin above and chest touching the bar throughout the entire hold.
• Attempt to pull your shoulder blades down, sticking out your chest during this movement.
• Try not to let your shoulders roll forward.
• Perform three hangs for up to 60 sec with a 1:30 rest between Holds.
• Continue until you can successfully perform x3 60 sec Concentric Holds