Press Ups with Clap

Press Ups with Clap

Upper Body: Horizontal Push
Mastery
Level: 10
Target Action: Strength Speed
Upper Body
Kit: Body Weight
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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.
What series of strength exercise would, if performed optimally, demonstrate the extremes of human movement and maximally test local and global stability strategies with high relevance to sports performance? The Mastery Theme houses these exercises across all 14 Exercise Categories. The most extreme demands of multiple Exercise Categories completely converge leaving absolutely nowhere for movement deficiencies to hide. These exercises demonstrate an exquisite balance of strength, flexibility and reactive stability and represent elite movement competency in a gym setting.

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 (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
Press Up with Downward Dog Dive
Press Up with Downward Dog Dive
Upper Body: Horizontal Push
Fundamentals
Level: 6
Press Up on Rings or TRX
Press Up on Rings or TRX
Upper Body: Horizontal Push
Fundamentals
Level: 6