Chest potentiation exercises

These exercises include ballistic movements for the chest. We can use medicine balls, barbells or one's bodyweight as a source of resistance and the objective is to project that source of resistance.

Exercise 7. Medicine ball throw from chest

Key point(s): The most important aspect of this exercise is to project the ball with as much power as you can. However even if your primary goal is to throw the ball high, you should still focus on fully contracting the pectorals as you throw the ball in the air.

Key point(s): The most important aspect of this exercise is to project your body upwards with as much power as you can. If you have problems executing this movement with enough power and explosion, you should start with the next exercise and get back to this one when your level of strength-speed is high enough.

Exercise 9. Incline power push up

Key point(s): This exercise is the same as the preceding one, but the level of difficulty is lower which will enable less powerful (or heavier) individuals to perform the power push up efficiently.

Key point(s): The most important aspect of this exercise is to project the bar with as much power as you can. However even if your primary goal is to throw the bar high, you should still focus on fully contracting the pectorals as you throw the ball in the air. Use around 20-30% of your maximum bench press for this exercise.

Exercise 11. Depth push up

Exercise 11. Depth push up

Key point(s): The most important aspect of this exercise is to project your body upwards with as much power as you can. Another important one is to minimize ground contact time; immediately as your hands touch the floor, project yourself upwards. This means leaning with the arms already bent rather than landing with the arms straight then lowering yourself down.

Key point(s): This exercise is very similar to the regular power push up with the difference that you project your whole body in the air. This requires a very good core stability and hip strength.

Exercise 13. Whole-body depth power push up

Exercise 13. Whole-body depth power push up

Key point(s): This exercise is similar to the depth push up with the exception that upon landing on the floor, you project your whole body in the air, not just your torso.

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Getting Started With Dumbbells

Getting Started With Dumbbells

The use of dumbbells gives you a much more comprehensive strengthening effect because the workout engages your stabilizer muscles, in addition to the muscle you may be pin-pointing. Without all of the belts and artificial stabilizers of a machine, you also engage your core muscles, which are your body's natural stabilizers.

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