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PTS - die Quelle für Sport und Leistungstraining. Wir sind spezialisiert auf Athletenentwicklung.




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Übung: Einarmiges Bankdrücken mit dem Kabel (im Knien)

This Uni-Lateral upper body power exercise is ideal for athletes competing in contact sports, and for athletes looking to improve their force outputs through their arms and chest.

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Primär trainierten Muskelgruppen: Pectoralis Major & Minor, Anterior Deltoids, Triceps Brachii (Medial & Long heads), Serratus Anterior, Coracobrachialis, Core (Abdomen and Low Back) musculature
Übungstechnik: In a kneeling position, hold the cable handle in the opposite hand of the knee that is forward.  This "crossed" position will help to maintain postural stability during the press as the rotational forces will be supported by the flexed hip of the forward knee.
The athlete begins the exercise from a position of elbow flexion, where shoulder extension does exceed 100o before the athlete explosively presses the cable / extended the elbow / arm forward.
To minimize shoulder strain and to maximize Pectoralis major, it is recommended that shoulder abduction not exceed 60o
Optionen zur Progression der Übung: An athlete can progress or modify the difficulty of this exercise by increasing the weight pressed, increase the speed of the movement, or by changing the repetition and set ratios, and decreasing the duration of recovery between sets and reps.

For athletes looking to maximize Max. Power outputs, they should reduce their number of repetitions per set, and increase the weight lifted. However, their is controversy over what % of 1 Rep Max Bench Press weight should be used to develop maximal power outputs. It is suggested that 40% is optimal. For athletes competing in sport, it is recommended that they use a variety of weights to prepare their bodies for the dynamic nature of sport performance.

 
 

                          
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This website is not intended to provide medical advice whereby any and all exercise suggestions or recommendations contained within should not be taken as such. Please review the PTSI Privacy Policy and Authorized Use Policy and consult your physican before engaging in any activity described in this website.
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