The human body possesses an unbelievable 758,426 muscles (slight exaggeration), so we in the biz like to think in terms of “major muscle groups.” Not surprisingly, there are several different versions ranging from a short list of 7 to a frightening list of 26. I prefer an even shorter and more functionally driven list of four: push, pull, core and total body.
“Push” primarily includes anything that moves your hands away from your body, whether you lift or push them away, such as chest press, shoulder press or triceps extension. In real life we’re talking about a tennis forehand or backhand, a 2-handed basketball pass or opening a door. It’s almost impossible to train your chest without working the shoulders, triceps and in some cases even the biceps, so why not think about them as working together and train them accordingly?
Let’s look at our next exercise, for example — the Band Chest Press with Forward Lunge. Attach a band to something sturdy at shoulder height. Facing away from the attachment point, lead the bands under your arms and hook the grips with your thumbs. Press forward from your armpits, away from your chest, bringing your hands together directly in front of your sternum (the center of your ribcage), and then allow your hands to return to your armpits.
We can even jazz it up a bit with a hint of “total body.” Take a lunge step forward as you press and then return to upright as you let your hands go back to your armpits, alternating legs as you perform your set of 20 repetitions. Be sure to keep your upper body upright and your abs tight throughout.
After a few sets of these you should feel a little warm in your chest, the front of your shoulders, your triceps (back of your upper arm) and maybe even your abs. If you’ve added the lunge then you’ll know that your legs have been working, too.
Jon Frothingham is a NASM-CPT certified personal trainer at Natural Fitness in Falmouth. To learn more about personal training contact him at 781-3900 or visit www.naturalfitnessme.com