Chest Press
7 videos
Stabilizing the 11 & 1 Clock Press Important to get a good stable base in the bottom of a TRX Clock Press before even attempting to move the arms overhead. Bottom of a chest press, lats engaged, shoulder blades packed, and neck long.
Reciprocating Ipsilateral Bicycle Press This is one we have to be super clear in the demo so members aren’t staring at the screen trying to figure out which leg is bent/extended. It might even be helpful to use the rehearse method: “so is it same said straight or opposite side straight?” It is also helpful to start off with both the arms and the legs bent, then chowing the same side to straighten up. Last starting the reciprocating process. If the need we, we can always plant the feet and have them focus on the reciprocating of the chest press solo.
Floor Bridge Hold with Single Arm Close Grip Chest Press The technique may take a little to get comfortable with. There are a few advantages of working single arm at a time: time to focus on symmetrical strength, challenge core balance, use two hands to position and support dumbbell… We are also close to the ground, so a great opportunity for member to try something different/heavier. If members feel unstable we can always do this as a single arm floor press.
Chest Press Set Up for a Drop Set/Reverse Drop Set We want to minimize the transition time when we switch weights with both drop sets and reverse drop sets. Having two sets of dumbbells by your feet can be cumbersome and possibly even dangerous. If space allows, it is helpful to set up on both sides of the bench to maximize space and efficiency in dumbbell weight changes when working heavy.
Reciprocating Chest Press, Seated Overhead Triceps Extension, and Triceps Push Ups Timed Block
Tomorrow we see a close grip chest press via cluster set, but all set up cues apply when doing any heavy chest press. Let’s take advantage of that stretch reflex and load members up appropriately.
We ask for a slight tuck of the elbows or a 45° angle in chest presses and push ups… but do you know why?
