What it strengthens: This exercise is excellent for strengthening
the upper body. The prime movers are the pectorals (chest) and triceps, but
there is also quite a bit of anterior deltoid (front of shoulder) and core
strengthening that takes place.
Equipment needed: Incline bench or adjustable bench and a
set of dumbbells.
Modifications: If you find that this exercise is too
difficult, a quick way to make it easier would be to press both dumbbells up
simultaneously. This allows for more force production because the rotational
stress on the core is eliminated. Two quick ways to make this exercise more
difficult would be to: 1) grab heavier dumbbells, and 2) try performing this
exercise on a stability ball which will require even more core stabilization
and balance.
Applications: There are a countless number of applications
for strengthening the upper body, particularly in a pressing movement. It can
apply to everything from making push ups easier to lifting up household
objects. This exercise in particular provides a more functional approach to
upper body strengthening because there is emphasis on anti-rotational core stability
that is not a factor when pressing two dumbbells simultaneously.
Travis Guerrette B.S. CSCS, CPT
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