Floor Press (DB) with Protraction

Floor Press (DB) with Protraction

Upper Body: Horizontal Push
Fundamentals
Level: 4
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.
Exercises in the Fundamentals Theme build directly upon the skills learned previously. We progress to exercises that become the bedrock of effective strength training by challenging the athlete to maintain postural excellence while resisting against poor positions. With greater opportunity for intensification, postural control and strength development occur in parallel. In doing so, the movements that we are strengthening are not at odds with the dynamic and fluid sports skills that we seek to enhance.

PROGRESSION-REGRESSION LADDER

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
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 (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
Press Up with Feet Elevated
Press Up with Feet Elevated
Upper Body: Horizontal Push
Fundamentals
Level: 6
Press Up with Side to Side Transfer
Press Up with Side to Side Transfer
Upper Body: Horizontal Push
Fundamentals
Level: 6
Press Up with Downward Dog Dive
Press Up with Downward Dog Dive
Upper Body: Horizontal Push
Fundamentals
Level: 6