1. Overhead seated press: Though not a very functional exercise for sports training, the overhead seated press can greatly contribute to strengthening the anterior deltoid. It is not recommended to perform this exercise with a large load. Bands used: Mini, Monster Mini.
2. Military press: A functional shoulder exercise as it is ground based and uses the body’s own base of support and stability. Do not use stronger bands with this exercise as you may find the bar disturbingly close to your head if you do. Bands used: Mini, Monster Mini.
3. Landmine press: A functional movement that can target the pectorals major, anterior deltoid, core muscles, triceps and pectorals minor (all depending on the angle used). Step on the one end of the band and loop the other end on the bar. The leg that steps on the band can either be on the same side as the pressing arm or it can be on the contra-lateral leg. Bands used: Mini, Monster Mini.
4. Dumbbell chest press: To perform this exercise simply grab the band with both hands and pass it behind your back. Then grab or have a partner serve you with the dumbbells. Bands used: Mini, Monster Mini, Light, Average.
5. Dumbbell shoulder press: Either seated or standing, anchor the bands to the bottom of the rack, to a dumbbell or step on the bands if standing. Bands used: Mini, Monster Mini.
6. Suspended chain/gymnast rings pushup: A pushing motion performed on an unstable surface. To perform this exercise simply grab the band with both hands and pass it behind your back. Balancing your weight on the chains or rings will improve shoulder stability and work the synergist muscles of the pushing movement. Bands used: Mini, Monster Mini, Light, Average.
7. Balanced bar pushup: A pushing motion performed on an unstable surface. To perform this exercise, place a barbell, a body bar or any other bar on a dumbbell, grab the band with both hands and pass it behind your back. The goal is to perform pushups while maintaning the bar stable on the dumbbell such that both ends of the bar are not touching the ground. Balancing your weight and the added elastic resistance on the bar will improve shoulder and core stability and work the synergist muscles of the pushing movement. Bands used: Mini, Monster Mini, Light, Average, Strong.
