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.

Push Up: Unassisted

The Push Up is the first Chest Press Movement that we prescribe in this movement progression. It is a simple alternative to allow athletes to safely develop upper body and core strength prior to utilizing weights

• Start in a high plank, prone (face down) position.
• Hands directly under shoulders, elbows bent, palms flat, fingers pointed forward
• Legs should be straight, with feet dorsi flexed, toe up
• Head facing the floor while activating the glutes and core to maintain spine neutral position
• While maintaining this posture, slowly descend until your chest barely touches the floor
• Your elbows should be at a 45° angle from your body
• Pause for 2 sec and return to starting position