February 22, 2021 68 Comments
1. Med Ball Push-up (Advanced - Stability ball push ups)
NOTE: Rest 90 secs in-between
NOTE: The incline rotational press, you will be internally rotating as you press up and then externally as you come down. So you will start in your overhand (palms face away) grip, at full extension you will end up in a reverse (palms face you) grip and pinky together.
NOTE: The elbows aren't exactly locked in a slightly bent position—there's some opening and closing, but not to the degree you see with a chest-pressing motion. The rationale here is to utilize movements that combine characteristics of both a compound and isolation movement.
NOTE: Using an incline bench, place it between the Cable Cross. Lie facing chest down on incline with handles in both hands, up by shoulders just like a shoulder press. You are just pressing up like a shoulder press, but you are on an angle. Then, transition right into a low to high fly from that same position.
NOTE: position pulley at a setting above you head, makes it easier to do the reverse flys.
March 17, 2021 166 Comments