Push & Pulling Exercises Flashcards
Push up & Stability Ball Push ups
If hips sagging on push ups, under-active Abd are to blame.
Standing Cable Chest Press: watch shoulders
Watch shoulders for a shrug, which indicates over-active upper trapezius.
Flat Db Chest Press: cue arm position
Should be at 45 deg.
Bbl BP: set up & for short ppl
Eyes directly under bar
Can use plates for feet to reach floor
Medicine ball Chest Pass: cues &!substitution
Hinge hips & keep chin tucked, not jutting forward
Can use rbw tubing or cables
Med Ball Rotation Chest Pass
Ball cobra: set up
Prone on stability ball w/ Db in each hand, thumbs parallel. Pull arms back thru scaps and finish w/ ext rotated w/ thumbs up
Can backup feet w/ heavy Dbs
Triple extension thru posterior
Ball Db row: cues
Triple extension on posterior
Prevent shoulders from rising by keeping elbows in
Standing Cable Rows: cues
Retract and depress shoulders
Do not allow shoulders to rise
Seated Cable Row: set up
Quads & knees parallel
Pulling by retracting scaps w/o lower back arch
Seated Lat Pulldown: cues
Can use cables
No shoulder shrug or extended lower back
Med ball Pullover Throw: cues
Need adequate extensibility of the lat dorsi before attempting
Follow thru the throw into a seated position
Med ball Soccer Throw: set up
Staggered stance
Bring ball behind head & execute throw as soon as it reaches behind
Extend then flex trunk
Follow through but don’t allow head to go too far forward.
