Section 3 - Exercise Videos
Exercise #16 – Chest
Exercise #16 - Workout Summary
The video shown above demonstrates how to perform this exercise one time with the right arm and one time with the left. The final hold position for the right arm is shown in Figure 3-16a below. This position is held for 10-15 seconds using between 70-80% of your maximum strength. The same is then performed with your left arm as shown in Figure 3-16b below.
Repeat this process one more time giving you a total of two 'reps' for the right arm and two 'reps' for the left arm as shown below:
Training Schedule: The Progress Chart and Weekly Training Schedule located in Section 5 (the Appendix) will guide you through all the exercises and allow you to chart your progress along the way.
Training Tips:
- You can rotate your hips in the direction of the force of your hand during the final holding position much like you would during your swing. Your lead foot can also rotate outward.
- Periodically check your resistance bands for any wear and tear. Replace them when necessary to prevent them from breaking during an exercise.
Muscles Used: Shoulder Flexors, includes: Anterior Deltoid, Pectoralis Major and Coracobrachialis; Elbow Flexors; Wrist Adductors and Wrist Flexors; Serratus Anterior; Lateral Spine Rotators.