Machine Press
EXECUTION
Ensure a position is taken up where the hands are just wider than shoulder width, with thumbs facing inwards. Also ensure that the handles or the bar are at a level lower than the top of the shoulders to stretch the anterior deltoids.
Concentric contraction: Breathe out. Press the bar in a controlled manner but don't fully lock the elbows.
Eccentric contraction Breathe in Lower the bar slowly an in a Controlled manner (2-4 seconds). Lower the bar or handles enough to ensure adequate anterior deltoid stretch. Repeat until the desired number of repetitions are completed.
These exercises were compiled by HFPA and Nutrigion for HFPA setwork
advertisement
