Every Wednesday, STACK features an Exercise of the Week to help you improve your overall sports performance—including strength, speed, conditioning and flexibility. This week we highlight an Upper Body Circuit, two exercises designed to improve strength and power.
Who’s Doing It
Carli Lloyd, U.S. Women’s National Team Midfielder
Muscular Benefits
Increases upper body strength, specifically in the pecs, shoulders and triceps
Increases upper body power, specifically in the pecs, shoulders and triceps
Sports Performance Benefits
According to research, performing a power exercise after a strength exercise causes the greatest training improvements in explosive strength
Increased upper body power improves any skill that uses the arms—blocking, throwing and even running
Strengthening upper body muscles helps stabilize the shoulder, protecting the joint from injury from contact
How to Perform the Upper Body Strength and Power Circuit
Bench Press
Assume position on bench with spotter nearby
Keeping feet firmly on the floor, grip bar slightly wider than shoulder width
Keeping elbows tight to sides, lower bar to one inch above upper chest
Drive bar up and slightly backward toward spotter until arms are extended; do not lock
Repeat for specified reps
Explosive Med Ball Press
Lie on ground with back flat and knees bent
Hold med ball with arms extended over chest
Lower ball to chest and drive ball straight up by explosively extending arms
Catch ball and immediately perform next rep
Repeat for specified reps
Sets/Reps: 4x5 each exercise
Coaching Points
Bench Press
Keep head, shoulders and glutes on bench and feet on ground
Maintain tight core
Do not arch back
Lower bar to one inch above chest
Always use spotter
Explosive Med Ball Press
Keep back flat and core tight
Explosively throw ball as high as possible
Spotter catches med ball and releases directly over your chest
Do you have an exercise that you want to see featured as an Exercise of the Week? Tweet us at @STACKMedia to let us know.
