In the first installment of "Exercise of the week", I'm going to teach you the plate pullover and press. T he pullover and press is an old school exercise with many variations. Using a weight plate in stead of a barbell or dumbbell allows for more range of motion and less discomfort on your wrists and elbows. To begin lay down on a flat bench with a weight plate held out at arms length. Slowly lower the plate to a comfortable level behind your head. Do not over stretch, follow a natural range of motion. Bring the plate all the way up, then lower to your chest and press.
At Ultimate Fitness and Conditioning we use this as both a warm up and a strengthening exercise depending on the clients strength level. Here is a video of me using it as a finisher to my upper body workout.
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2 comments:
is there an at home version if we don't have the plates? wii fitness is not working the arms enough, although the middle section is tonight quite nicely.
Check graigslist for used equipment. you can substitute a stability ball for the the bench, this will activate your core muscles. a medicine ball or dumbell can be used.
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