roll-down bar standing LAT PRESS Attach roll-down springs to eyehooks on short strut across top of uprights. Attach roll-down bar to springs.
EQUIPMENT SET-UP:
STARTING POSITION
Standing, facing roll-down bar. Pelvis and spine neutral. Pelvis neutral on femurs, legs straight, feet hip-distance apart. Weight over center of feet. Arms straight, reaching forward as high as scapular stabilization can be maintained. Hands shoulder-distance apart resting on roll-down bar, palms down. Scapulae stabilized.
ESSENCE TARGET MUSCLES: transversus abdominis to compress abdomen and stabilize lumbo-pelvic region; deep pelvic floor to aid in firing transversus; latissimus dorsi and teres major concentrically to extend shoulders, eccentrically on return; erector spinae and obliques isometrically to stabilize torso upright, obliques especially to prevent extension of spine as bar is pressed; gluteus maximus and hamstrings to stabilize pelvis on femurs; scapular stabilizers STABILITY:
torso; pelvis on femurs; scapulae
EXERCISE
To prepare, inhale... EXHALE
maintain torso and scapular stability, and press down against bar, keeping arms straight.
INHALE
return bar to starting position.
Complete 8 –10 repetitions.
Lat Press
1. starting position
28
EXERCISES • ESSENTIAL CADILLAC MANUAL
2. press bar down
3. return
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