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: PVC / Banded

• From a standing position, perform a behind the neck overhead shoulder press.
• You can use:
  • 1” (inside dia.) PVC Pipe 7’ long with up to 15 lbs. per side
  • 1 ¼” (inside dia.) PVC Pipe 7’ long with up to 20 lbs. per side
  • 1 ½” (inside dia.) PVC Pipe 7’ long with up to 25 lbs. per side
• Attach weight using a Long Resistance band and kettlebells
• This is not supposed to be a heavy exercise. Perform the movement slowly and under control to train better function and stability of the shoulder joint.
• Grab the bar with thumb wrapped around the bar. Hand placement is typically slightly wider than shoulder width.
• 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.
• Pause 2 sec and return to starting position