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: Elevated

An Elevated Push Up is a movement alternative for athletes who cannot currently perform a quality Push Up.

• The height of the elevated platform will depend on the athlete’s ability
• Start with whatever height that will allow for 10 perfect reps
• Slowly take height away until 10 reps can be performed from the floor
• 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 box
• Your elbows should be at a 45° angle from your body
• Pause for 2 sec and return to starting position