Chest Press and Fly Exercises

 

The bench / Chest press and bench / Chest fly (both the flat back and incline back versions) are exercises that most beach volleyball players do incorrectly because they:

  1. use a standard straight bar instead of free weights, 
  2. don't engage their core 
  3. use too much weight thus don't control the weight, and 
  4. forget to do the press and fly from an incline position 

Remember - beach volleyball demands short, explosive, full range of motion movements AND complete body coordinitation - train specifically for this! 

 

Bench Press - Flat Back

 Beach Volleyball Exercise Bench Press 1  Beach Volleyball Exercise Bench Press 2

  Bench Press 1

 Bench Press 2

 

If at all possible use free weights when doing a bench press rather than a straight bar, and keep at least one foot off the ground.

 

With your back flat on the bench (do not arch it), hands shoulder width apart and in line with your chest, push the weight in each hand in a straight up away from your chest.

 

 

Do not lock out your elbows.

 

Squeeze your shoulder blades together as you bring the weight back to your body.

 

Change how close and far apart your hands are; also change the angle that you push the weight away from your chest, from:

  • straight up, to 
  • toward your waist, and also 
  • toward your head. 

 

Breathe out through your mouth when pushing the weight away from your body; change which foot is off the ground.

 

 

Incline Chest Press

 

Note: You don't need to have a bench that inclines to do incline exercises - holding your upper body in an incline position without support takes a great deal of core strength and coordination and is worth learning how to do.

 

Make sure you you use managable weights when performing this and every exercise.

 

If at all possible use free weights when doing the incline bench press rather than a straight bar, and keep at least one foot off the ground.

 

With your back flat and on about a 45 degree angle, hands shoulder width apart and in line with your chest, push the weight in each hand in a straight line away from your chest.

 

Do not lock out your elbows.

 

Squeeze your shoulder blades together as you bring the weight back toward your body.

 

Change how close and far apart your hands are, also change the angle that you push the weight away from your body - from a:

 

  1. straight line away from your chest, to  
  2. parallel to the ground, and  
  3. straight up above your head.  

To vary the angle you push the weight away from your body you must use a manageable weight.

 

Breathe out through your mouth when pushing the weight away from your body; change which foot is off the ground.

 

 

Chest Fly - Flat Back

 

 Beach Volleyball Exercise Chest Fly 1 Beach Volleyball Exercise Chest Fly 2 

 Chest Fly Flat Back 1

 Chest Fly Flat Back 2

 

With your back flat on the bench (do not arch it), outstretch both arms out to the side, as wide as possible and in line with your chest.

 

Bring both the weights in your hands together above your chest in an arcing motion, while keeping a slight bend in your elbows.

 

Squeeze your shoulder blades together each time you outstretch your arms to the side.

 

Change the angle of the arc that you bring your hands together in - from 1) directly in line with your chest, to 2) toward your waist and 3) also toward your head.

 

Breathe out through your mouth when bringing your hands together; change which foot is off the ground or bring both feet off the ground.

 

 

Chest Fly - Incline Back

 

 

With your back straight and on a 45 degree angle, outstretch both arms out to the side, as wide as possible and in line with your chest - keep at least one foot of the sand.

 

Bring both the weights in your hands together in front of your chest in an arcing motion, while keeping a slight bend in your elbows.

 

REMEMBER: you DON'T need a bench that inclines to do incline exercises - if necessary use very light or no weight at all and keep your back straight.

 

Squeeze your shoulder blades together as you outstretch your arms away from your body.

 

Change the angle that you bring your hands together in from directly in line with your chest to toward your waist and also to above your head.

 

Breathe out through your mouth when bringing your hands together; change which foot is off the ground.

 

Good to Know: Combine as many of the chest press and chest fly movements into each set of flat back or incline exercises while changing the position of your legs and feet because it willcreate greater flexibility, range of motion and total body, fully functional muscle development.

 

 

 

 

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