Pathfit 1- Vertical push and Pull.pptxhgfyfg
- 1. VERTICAL PULL AND PUSH EXERCISE UPPER BODY
- 2. Vertical pull exercises are the cornerstone of a balanced workout regimen that fortifies your upper body against everyday strains. They help correct posture by retraction of shoulder blades and activate the mighty latissimus dorsi – the broadest muscle in your back responsible for arm movements such as adduction, extension, and internal rotation. VERTICAL PULL
- 3. 1. ARCHER PULL-UP The Archer Pull-up is a challenging vertical pull exercise that specifically targets t he back and lats . This exercise involves pulling your body up towards one side while keeping the opposite arm straight and extended, creating an external rotation at the shoulder joint.
- 4. 2. CORN COB (SIDE TO SIDE) PULL- UP The Corn Cob (Side to Side) Pull-up is a targeted exercise that engages the back and l ats . By pulling the body up to one side and then the other, this movement helps improve strength and muscle definition in these areas.
- 5. 3. CHIN-UP Moving on from the lateral movement of the Corn Cob (Side to Side) Pull-up, let’s focus on the classic and powerful Chin-Up. This exercise is a staple for building upper body strength and targeting the lats and biceps.
- 6. 4. BAND KNELLING LAT PULLDOWN The Band Kneeling Lat Pulldown is a beneficial exercise for strengthening the l ats and back muscles. By utilizing a resistance band attached to an overhead structure while kneeling, individuals can effectively engage their upper
- 7. vertical push exercises can be performed with barbells and even machines, dumbbells offer several advantages, such as increased range of motion and improved muscle symmetry. VERTICAL PUSH EXERCISE
- 8. 1.DUMBBELL Z PRESS T H E D U M B B E L L Z P R E S S ( Z Y D R U N A S P R E S S ) I S A F U N C T I O N A L A N D V E R Y C H A L L E N G I N G O V E R H E A D P R E S S I N G E X E R C I S E T H AT I S D O N E W H I L E S I T T I N G O N T H E F L O O R .
- 9. 2. ARNOLD PRESS N A M E D A F T E R T H E L E G E N D A R Y B O D Y B U I L D E R A R N O L D S C H WA R Z E N E G G E R , T H E A R N O L D P R E S S I S A N E X C E L L E N T E X E R C I S E F O R S C U L P T I N G S H O U L D E R S A N D C A N B E I N C O R P O R AT E D I N T O A s h o u l d e r a n d b i c e p w o r k o u t p r o g r a m t o b u i l d m a s s i v e a r m s .
- 10. 3. DUMBBELL OVERHEAD PRESS (DB OHP) D U M B B E L L O V E R H E A D P R E S S I S A N E X C E L L E N T E X E R C I S E T H AT E L I C I T S S U P E R I O R M U S C L E G R O W T H A N D S T R E N G T H W H I L E H E L P I N G D E V E L O P W E L L R O U N D E D, A N D A E S T H E T I C A L L Y P L E A S I N G S H O U L D E R S . I N A D D I T I O N T O G R O W I N G T H E S H O U L D E R S , T H E U P P E R C H E S T A N D T H E T R I C E P S A L S O G E T A W O R K O U T.
- 11. 4.BARBELL OVERHEAD PRESS (BB OHP) OR MILITARY PRESS T H E M O S T L O A D I N T E N S I V E V E R T I C A L P U S H I N G E X E R C I S E T H AT I S AT T H E D I S P O S A L O F T H E L I F T E R ’ S A R S E N A L .
- 12. 5. PUSH PRESS &/OR SNATCH P U S H P R E S S I S A VA R I AT I O N O F O V E R H E A D P R E S S B U T I N V O L V E S T H E L O W E R B O D Y T O E N H A N C E T H E S H O U L D E R S A B I L I T Y T O P R E S S . T H E Q U A D S A N D G L U T E A R E B R O U G H T I N T O T H E F O R AY B Y H E L P I N G T O D R I V E T H E B A R O V E R H E A D T O I N C R E A S E S I Z E A N D S T R E N G T H .
- 13. TARGET MUSCLE OF VERTICAL PUSH AND PULL EXERCISE F R O N T D E L T O I D S —T h e a n t e r i o r d e l t o i d s a r e t h e p r i m a r y m o v e r s i n t h i s e x e r c i s e , p r o v i d i n g t h e m a i n d r i v i n g f o r c e a n d b e i n g a c t i v a t e d o v e r 3 0 % m o r e c o m p a r e d t o o t h e r v e r t i c a l p r e s s i n g m o v e m e n t s l i k e t h e b e n c h p r e s s . R E A R A N D S I D E D E L T S — W h i l e t h e s e m u s c l e s a r e a c t i v e i n t h e e x e r c i s e , t h e y p r i m a r i l y a c t a s s t a b i l i z e r s f o r t h e f r o n t d e l t s i n t h e e x e r c i s e .
- 14. TARGET MUSCLE OF VERTICAL PUSH AND PULL EXERCISE
- 15. TARGET MUSCLE OF VERTICAL PUSH AND PULL EXERCISE T R I C E P S —T h e t r i c e p s f u n c t i o n t o e x t e n d t h e e l b o w s d u r i n g p r e s s i n g a n d a s s i s t i n t h e l o c k o u t , m a k i n g t h i s c o m p o u n d m o v e m e n t b e n e fi c i a l f o r i n d i v i d u a l s w i t h p o o r t r i c e p g e n e t i c s t o o v e r c o m e t h e i r g e n e t i c l i m i t a t i o n s . P E C S — P e c s p l a y a r e d u c e d r o l e i n t h e s h o u l d e r p r e s s b y h e l p i n g t o r o t a t e a n d a b d u c t t h e a r m s .
- 16. TARGET MUSCLE OF VERTICAL PUSH AND PULL EXERCISE
- 17. THANK YOU!!!