Bench Press on Swiss Ball with DB (Single Arm)

Bench Press on Swiss Ball with DB (Single Arm)

Upper Body: Horizontal Push
Challenge
Level: 8
Target Action: Dynamic
Upper Body
Kit: Dumbell
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The shoulder is a highly mobile joint and is often the victim of poor posture, low levels of strength and poor transfer of energy through the kinetic chain. Horizontal Pushing is one of the 4 foundation upper body Exercise Categories and includes classic lifts such as Bench Pressing, Press Ups and Bench Throws. Of the 4 upper body Categories, we can use the Horizontal Pushing progressions to establish good postural understanding in our athletes before layering in challenges of load, speed and decreasing constraints on high quality coordination. The most fundamental skill developed here is centering the humeral head in the glenoid fossa and all other Scapula Skills (protraction, upward rotation, elevation and depression) in this training system grow out of this primary athletic quality.
The Challenge Theme is where Low Constraints and Exercise Intensity converge to test dynamic postural control under maximal loads. Here we use an array of movement tasks to actually encourage movement skills to crumble and ask athletes to defend optimal coordination using intense load or speed. Excelling in the Challenge Theme demonstrates an extremely trainable athlete across the 14 Exercise Categories. Every % increase in strength with these techniques demonstrates an increase in robustness and readiness to perform high quality movement at ever higher standards of performance.

PROGRESSION-REGRESSION LADDER

Floor Press (DB) in Retraction
Floor Press (DB) in Retraction
Upper Body: Horizontal Push
Corrective
Level: 3
Press Up Plank Hold
Press Up Plank Hold
Upper Body: Horizontal Push
Corrective
Level: 3
Press Up Hold to Inchworm
Press Up Hold to Inchworm
Upper Body: Horizontal Push
Corrective
Level: 3
Floor Press (DB) with Protraction
Floor Press (DB) with Protraction
Upper Body: Horizontal Push
Fundamentals
Level: 4
Floor Press (BB) in Retraction
Floor Press (BB) in Retraction
Upper Body: Horizontal Push
Fundamentals
Level: 5
Floor Press (DB) with Protraction
Floor Press (DB) with Protraction
Upper Body: Horizontal Push
Fundamentals
Level: 6
Press Up (Kneeling)
Press Up (Kneeling)
Upper Body: Horizontal Push
Fundamentals
Level: 4
Press Up at 45 degrees
Press Up at 45 degrees
Upper Body: Horizontal Push
Fundamentals
Level: 4
Press Up
Press Up
Upper Body: Horizontal Push
Fundamentals
Level: 5
Laying Heavy DB Hold in Retraction
Laying Heavy DB Hold in Retraction
Upper Body: Horizontal Push
Corrective
Level: 1
Laying Heavy DB Hold with Protraction
Laying Heavy DB Hold with Protraction
Upper Body: Horizontal Push
Corrective
Level: 2
Bench Press
Bench Press
Upper Body: Horizontal Push
Challenge
Level: 9
Bench Press (BB) with Protraction
Bench Press (BB) with Protraction
Upper Body: Horizontal Push
Challenge
Level: 8