Keeping a balance of the body requires us to work in all the planes of movements, knee, hip, push and pull. Pushing movements work in two planes, vertical and horizontal.
Vertical Push – Movements in this category of the Sussexsport fitness training philosophy require pushing a resistance up above the centre line of the body. Vertical Push movements target the muscle of the shoulders (deltoids).
| Level | Exercise |
|---|---|
| One | Signature Shoulder Press |
| Two | MTS Shoulder Press |
| Three | Half Kneeling Cable Press |
| Four | Half Kneeling Dumbbell Press |
| Five | Standing Dumbbell Press |
| Six | Standing Barbell Press |
| Level | Exercise |
|---|---|
| One | Wall Push Up |
| Two | Smith Machine Push Up |
| Three | Floor Push Up |
| Four | Dumbbell Bench variations |
| Five | Barbell Bench va |
Horizontal Push – Movements in this category look at pushing a resistance away from the chest, targeting the pectoral muscles. Progressions here look at learning to stabilise the core. Keeping the core strong and stable will allow us to exert a greater force when we come to the bench press.
Power
| Level | Exercise |
|---|---|
| One | Med Balls Throws |
| Two | Explosive Press Ups |
| Three | Standing Chest Pass |
Assistance
| Level | Exercise |
|---|---|
| One | Dumbbell Flyes |
| Two | Cable Cross Over |
| Three | Assisted Dips |