Fast Fitness - Plyometric Partner Bench Press for Valentine's Week

Friday, February 15, 2008

Jolie Bookspan, M.Ed, PhD, FAWM

Here is Friday Fast Fitness - Have fun together as you strengthen arms, shoulders, chest, back, wrists, and core, while practicing neutral spine, speed, teamwork, and cooperation in a fun plyometric partner bench press.

Lie face up with both arms held upward (white karate uniform) to support partner (black karate uniform).
Partner (black uniform) rests shoulders on your hands and holds straight body position on toes. Partner (black uniform) uses abdominal muscles to hold neutral spine without letting the lower back sag.
Push your partner up and down with your hands in a bench press motion. To add plyometric training, push partner strongly and quickly into the air (right). Catch them lightly, bending your elbows upon contact. Switch places and repeat.

Use common sense and springy light touch to reduce unhealthful impact in both partners. You can improve strength and speed without hurting joints and connective tissue. I will post more on plyometrics in articles to come.

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Photo of Black Belt Hall of Fame Instructors Paul and Jolie copyright Dr. Jolie Bookspan © from the book Healthy Martial Arts

Labels: abdominal muscles, chest, elbow, fast fitness, hand, holiday, partner exercise, plyometrics, speed, strength, wrist