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: Standing Barbell

• Begin from a Standing position
• 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.
• Press and extend your arms fully overhead, wrists straight, knuckles towards the ceiling
• Attempt to use at little assistance as possible from your hip during the overhead press
• The bar should be directly over center, not projected to far forward or behind your center of mass (head)
• Head position should be neutral.
• Squeeze your glutes and activate your core to maintain a spine neutral posture at the top of the movement
• Pause 2 sec and return to starting position