Breathe in through your nose when your arms are extended and slowly release the air through your mouth as your arms rise. You should have expelled all the air out when your arms are parallel with the floor.
BENEFITS: Stronger, bigger low upper chest. – REPS: One Minute (Cardiomuscular™ system).
- Lie on a bench and fasten a resistance band below it. Position the bench so that when you lie on it, your upper chest is in line with the Resistance Band. With an underhand grip, grab one handle in each hand.
- Abs drawn in. Do not lift your neck off the bench during this exercise. Feet flat on the ground.
- Have your arms out to your sides with your elbows pointing down towards the ground. Elbows slightly bent.
- Slowly lift handles up above your chest. Don’t change the position of your elbows as you lift the handles. Continue until your hands cross directly above your shoulders and squeeze.
- Do Not Lift Your Back or Neck Off The Bench During This Exercise.
- Lower your arms down to your starting position.
POSSIBLE DAMAGE FROM INCORRECT LIFTING: Damage to the rotator cuff, lower and upper back pain, neck pain and ligament and tendon damage.
The key element here is to avoid injury at all cost. Some of the pitfalls that take place causing undue stress, as well as injury is the speed in which we release the weight and not necessarily when we make the exertion. The complete repetition must be done at the exact same speed when we are exerting to lift the weight, as when we are releasing it, to avoid velocity to put hundreds of pounds of pressure on the joints, ligaments, and tendons of that particular body part. Additionally the grip should be firm but not tight to avoid any nerve damage in the hands. Once those items are mastered the correct breathing will help muscle growth and focus and concentration will allow you to put the most effort into the particular muscle that you’re working out. Above all do not sacrifice form for weigh or repetitions… never sacrifice form.
©Copyright – Hector Sectzer