103 ategory: Intermediate/Advanced he kneeling 1-arm press is yet another great option for unilateral upper of a cable instead of a dumbbell akes it more challenging from a stability standpoint. any individuals will ard to use momentum to get the job Kneeling 1-Arm Press & Progressions C T body exercises, but the contribution m Important coaching points include bracing the core and keeping the scapula on the pressing side tucked down and back; m “cave over” as they try to lean forw done. up You can progress the exercise with with the kneeling cable press-row. a dual column functional trainer set-
104 standing position and use 1-arm cable emity: Eventually, you can progress to the ist presses to integrate the lower extr tw The most important thing to remember with this progression is that hip – and not lumbar – extension and external rotation is where the force should e generated. b
105 Push-up & Variations ategory: Easy/Intermediate In the lay population, the push-up mi t be the most overused yet most ed exercise. In a weight-training population, ough, it is tremendously underappreciated; for optimal shoulder health, d ars that I can’t omit a escription. For the set-up, you’ll want to be on your toes with the hands r- o to the floor (chest first, not neck first) with the upper arms ucked” to form a 45-degree angle with the body. You can almost C gh commonly incorrectly perform th you need to include push-ups in your programming to strengthen key scapular stabilizers (most notably serratus anterior) in ways that a bench press can’t. Regular push-ups are slightly harder than prone bridges because of the requisite upper body strength and scapular control – an because the center of gravity is elevated It seems silly to have to outline proper execution of a push-up, but I’ve seen so many butchered badly over the ye d on the floor directly underneath the shoulders at just wider than shoulde width. Keeping your core tight and looking straight at the floor (not up), lower your tors “t imagine pulling yourself down into the push-up with the muscles of your upper back. As you press up, make sure that you imagine trying to push yourself away from the floor; this little “plus” at the top will further recruit serratus nterior, an underactive scapular protractor. a
106 to increase the difficulty of e push-up is with the addition of a weight-vest. Two other means of can Master the initial push-up, and then you have a ton of options at your fingertips as progressions. The simplest way th resistance increases are the addition of a band or chain(s). The chains be draped over your back, whereas the band is wrapped around your back and hands; in both cases, you get accommodating resistance – meaning that the resistance is maximized at the point in the strength curve (top of the push-up) where you are strongest.
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- Fall '19