ARMS
SPRINGS: 1R1-3Y // 1B1-4W
SET-UP:
Step toes in far back pockets
Mega: back pockets near 8&10
Maven: back pockets at 10&11
Push hands away from edge of high bars with elbows slightly turned out
Lower chest so head and spine align with low bars
Push knees back into a modified plank
Eyes straight at platform and well opening with back of neck aligned with spine
MOVEMENT:
In your modified plank, bend your elbows in for 1, keep your elbows close to your ribs for 2, bend your elbows in for 3, pull your thighs forward for 4
Lengthen your arms out for 1, hold in your modified plank for 2, lengthen your arms out for 3, hold in your modified plank for 4
TIME: At least 1-2 minute
ACTION: Pressing against the tension
MUSCLE DRIVERS
Primary Movers: Pec major, front delts, triceps
Assisting Muscles: Serratus anterior, forearms, pec minor
Stabilizers: Transverse abdominis, obliques, glute max/med, erector spine, rotator cuff
Relaxed Muscles: Biceps, rear delts, lats
VARIATIONS:
Pulse Arms
Flying
Heavy Tricep Press
MODIFICATIONS
Remove tension (yellows // whites)
Range of Motion
Hips in table top postiion
ADVANCEMENTS
Add more tension (yellows // whites)
PREGNANCY MODIFICATIONS
Should be safe