Chest Exercises

Split Stance Standing Press

Movement: Strength Push

Muscles Targeted: Chest, shoulders

Set-up: Bar 44-46” from the ground;

Quick Tips: Start with bar at chest, keep hips square and squeeze glute, don’t let upper body go back during press, control barbell coming back

https://www.instagram.com/p/BldUH5pnxD6/

Offset-Load Split-Stance Press

Movement: Strength Push, Core & Stability

Muscles Targeted: Chest, core, stabilizers

Set-up: Bar 44-46” from the ground

Quick Tips: Keep core tight, slow controlled reps, hold last rep as long as possible

https://www.instagram.com/p/BnXa9adFH5j/

Single Leg Standing Press

Movement: Strength Press, ankle mobility

Muscles Targeted: Chest, shoulders, stabilizers, ankle mobility

Set-up: Bar 44-46” from ground

Quick Tips: Start with bar at chest, keep hips square and squeeze glute, don’t let upper body go back during press, control barbell coming back https://www.instagram.com/p/BlBaesbFU22/

Shoulder Exercises

Henny Row

Movement: Strength Pull

Muscles Targeted: Shoulders, lats, back

Set-up: 33”

Quick Tips: Sit back like sitting in chair, don’t let body fall forward, row to your chest, can use attachments or barbell

Barbell Standing Shoulder Press

Movement: Push Strength

Muscles Targeted: Shoulders, traps, chest

Set-up: 50-52” from ground

Quick Tips: Walk the bar out and start at shoulders, press up and out, keep lower body still

Single Leg Barbell Row

Movement: Pull Strength, front leg stability

Muscles Targeted: Shoulders, lats

Set-up: 33” from ground

Quick Tips: Sink hips on one leg while other leg is behind off the ground, load stabilizing quad and glute and feel tension while rowing back and forth

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