Push - Upper Body Stability & Power
(Week 4, Golf Performance Boost)Day Overview
This session targets pushing muscles with an emphasis on shoulder stability, rotational control, and upper body strength. The exercises promote muscular endurance and stability to support dynamic golf swings, focusing on controlled movement and rotational engagement.
Exercises
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• Dumbbell Shoulder Press
Press dumbbells overhead while seated or standing to target the shoulder muscles.
Prescribed Sets:
Perform 4 sets of 8-10 reps with an RPE of 7-8, focusing on controlled movement and shoulder stability. Use moderate dumbbells, keep core engaged, and avoid overextending the shoulders to protect joint health. This exercise enhances overhead strength and stability crucial for rotational power.
Working Sets:
4
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• Medicine Ball Chest Pass (Against Wall)
Stand facing a wall with feet shoulder-width apart, holding a medicine ball at chest level with both hands. Engage your core and keep your back straight. Explode through your arms and push the medicine ball forcefully against the wall, aiming for a rebound. Catch the ball as it comes back and repeat the movement. Maintain proper form by keeping elbows slightly bent and using your chest and arm muscles to generate power. This exercise targets the chest, shoulders, and triceps while also engaging core stability for balance.
Prescribed Sets:
Complete 3 sets of 10-12 reps with an RPE of 7, emphasizing explosive but controlled throws to develop power transfer and rotational strength. Use a moderate-weight medicine ball, engage core, and focus on smooth, controlled follow-through to mimic golf swing rotation.
Working Sets:
3
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• Push-up with Shoulder Taps
Start in a high plank position with hands placed slightly wider than shoulder-width apart and feet hip-width apart. Keep your body in a straight line from head to heels. Lower your chest towards the ground by bending your elbows, performing a standard push-up. As you push back up to the starting position, lift one hand and tap the opposite shoulder, then return that hand to the ground. Alternate sides with each repetition, maintaining a stable core and minimizing torso rotation to keep proper form. This exercise targets the chest, shoulders, triceps, and core muscles, especially when performed with controlled movements to prevent excessive body sway.
Prescribed Sets:
Perform 3 sets of 10-12 reps with an RPE of 7, maintaining a stable plank position and alternating taps to shoulders. This enhances shoulder stability, core engagement, and proprioception, supporting rotational control.
Working Sets:
3