For those masters level athletes that are already in the gym, here is a very simple explanation on how to safely build your chest muscles with the dumb bell bench press exercise. Typically, we see a lot of older athletes doing the same routine, lifting the same weight all the time without progress, and limiting the variety of pressing angles or altering the position of the ribcage to the pelvis (arching the back).
Here's some simple thoughts on using coach Ben's suggestions;
- Start with a light weight, this allows you focus on stabilization of the trunk and correct line of press.
- Pack the shoulder blades back, down and around to connect to the abdominals
- Keep bottom of the sternum down, expire your air out completely, and lightly brace your abdominals
- Keep the tongue pressing into the roof of the mouth and breathe through your nose (helps with abdominal wall activation)
- Rest 30 seconds between sets
- Integrate this routine into your training twice a week
Summary: In the aging athlete, sarcopenia or age-related muscle loss is a real problem, and poses an impact both on injury and athletic performance. I am not suggesting here that we abandon functional training and go back to a body building model, but we do need to preserve or develop muscles in key areas of the body that are necessary to maintain healthy movement at the shoulders, core and hips (four corners). Source: http://youtu.be/3-LYb2Qz9VY
Brett J. Lemire, DC CSCS, founder of Universal Chiropractic Spine & Sport in Elk Grove. Dr. Brett is also a Certified Strength & Conditioning Specialist through the NSCA, has been trained in Dynamic Neuromuscular Stabilization (DNS) according to Kolar. He has taken numerous post-graduate courses with some of the world’s leading authorities in Manual Medicine, Spine and Sports Rehabilitation techniques. You can contract Dr. Lemire at 916-683-3900.
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