438
Exercise name
(Resistance)Description
(Technique cues) Progression
Muscle group: Shoulder abductors and elbow extensors
Muscles emphasized: Middle deltoid
Joint movement: Shoulder abduction with elbow extension
G. Sitting overhead press
(Elastic band)Variation 2Sit with the knees bent and feet
on the floor while each hand holds
the end of a band that passes
under the knees. Start with the
palms facing forward in front of
each shoulder and the elbows bent
close to the sides. Then slowly
extend the elbows as the hands
reach toward the ceiling, pause,
and slowly bend the elbows to
return to the starting position.
(Focus on the elbows reaching to
the side and the scapulae rotating
without excessive elevation as
the arms go overhead; extend
the elbows with control to a
straight but not hyperextended
position; use co-contraction of the
abdominals to avoid an anterior
pelvic tilt or rib-leading as the arms
go overhead.)
Variation 1: Perform sitting with
light dumbbells in the hands.
Variation 2: Kneeling overhead
press—Perform kneeling on
the Reformer, starting with the
sternum above the footbar and the
elbows facing outward. Then press
against the footbar as the elbows
extend so that the carriage moves
backward.
Variation 3: Perform any of these
versions with the elbows facing
forward instead of sideward to
emphasize the shoulder flexors
instead of the shoulder abductors.- Shorten the band by gripping it
with the hands closer together. - Use a heavier band.
TABLE 7.10 Selected Strength Exercises for the Upper Extremity (continued)