Press Patterns

Intro

Exercises

Push Up

  1. Hands just outside shoulders / Plank position
  2. Strong torso
  3. Pivot from knees or toes
  4. Lower body to the ground (nose and chest touch)
  5. Push body back to the starting position

Overhead Press

  1. Hands just outside shoulders
  2. Strong torso
  3. Feet hip to shoulder width
  4. Elbows should bisect ears as they pass
  5. Don’t arch back

Push Up with Rotation

  1. Hands just outside shoulders / Plank position
  2. Strong torso
  3. Pivot from knees or toes
  4. Lower body to the ground (nose and chest touch)
  5. Push body back to the starting position and rotate

Alternating Dumbbell Shoulder Press

  1. Hands just outside shoulders
  2. Strong torso
  3. Feet hip to shoulder width
  4. Elbows should bisect ears as they pass
  5. Don’t arch back

Rotational Single Arm Press

  1. Athletic Position
  2. Hand starts extended out with opposite hand / elbow back
  3. Elbows up
  4. Strong torso
  5. Rotate around spine

Rotational Landmine Press

  1. Athletic Position
  2. Hand just outside shoulder
  3. Strong torso
  4. Feet hip to shoulder width
  5. Elbows should bisect ears as they pass
  6. Rotate and press / Lift heel on trail foot

Step to Rotational Press

  1. Athletic Position
  2. Step to the anchor and then aggressively rotate and press
  3. Start slow and get a good rhythm before adding speed
  4. Explosive

TRX Push Up

  1. Hands just outside shoulders / Plank position (Elevated)
  2. Strong torso
  3. Pivot from toes
  4. Lower body to the ground
  5. Push body back to the starting position

Explosive Resistance Band Press / Quick Feet

  1. Split Stance
  2. Hand starts extended at shoulder height
  3. Feet change while the hand comes towards shoulder
  4. Start slow and get a good rhythm before adding speed
  5. Explosive

Kettlebell Bottoms Up

  1. Hand just outside shoulders
  2. Hold kettlebell bottom up
  3. Strong torso
  4. Split stance
  5. Elbows should bisect ears as they pass
  6. Don’t arch back

Wrist Release Push Up

  1. Hands just outside shoulders / Plank position (Elevated)
  2. Strong torso
  3. Pivot from knees or toes
  4. Lower body to the bench
  5. Push body back to the starting position while releasing hands off the bench

Walkout

  1. Hip hinge and walk hands out
  2. Hands just outside shoulders / Plank position
  3. Strong torso
  4. Pivot from toes
  5. Push body back to the starting position
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