DIP (PLUS)
The dip plus will primarily improve shoulder protraction and train the serratus anterior well, and the pattern will also help improve general shoulder movement coordination. General prescription: 3-5 sets, 5-25 reps.
DIP
The dip is another staple exercise loved by many, that will efficiently train the chest in its lengthened position. Not recommended for individuals returning from AC joint injury as it will more than likely aggravate pain and restrict healing of the joint. General prescription: 3-5 sets, 5-25 reps.
CABLE TORCH PRESS
The torch press will improve shoulder strength and endurance above head and can be a great shoulder rehab top up at the end of a session. It can also be used prior to upper body strength training to warm the shoulder up in individuals who like the prep. General prescription: 3-5 sets, 8-15 reps each […]
1 INCLINE DB PRESS
The 1 incline setting will improve shoulder mobility (especially external rotation) and place the chest in a better position biomechanically to produce force. You can also place the feet on small DBs/steps to decrease excessive low back extension and increase loading to the chest. General prescription: 3-5 sets, 3-25 reps.
FRONT RAISE (CABLE)
Using a cable to complete the front raise ensures there is adequate tension on the front and lateral delt throughout the entire movement to minimise compensation and assistance from other muscles. General prescription: 3-5 sets, 8-15 reps each side.
BB BENCH PRESS
Unless you are a competitive powerlifter or just absolutely love the barbell bench press, it isn’t necessary like commonly believed to build chest size. It is a great tool for strength but the barbell itself can impact elbow and shoulder health if not done correctly or overused. Keep this in mind when selecting this exercise. […]
RIB MECHANICS AND BREATHING
This demonstration will give you an insight on how to stack your ribs over your pelvis by ‘compressing your ribs’ and how to control your trunk. These abilities will improve joint range of motion and mobility in training by allowing you to control your centre of gravity but also minimise compensations in the lower back […]
