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Barbell Bench Press for Tennis Strength Training

Barbell Bench Press for Tennis Strength Training

This exercise is a part of the Program http://www.itennis.in/blog/quintessential-tennis-strength-training/

Exercise Data

Type : Strength
Main Muscle Worked: Chest
Other Muscles: Shoulders, Triceps
Equipment: Dumbbell
Mechanics Type: Compound
Level: Beginner
Force: Push





Barbell Press Barbell Press

 

dumbbell-bench-press-3

  • Lie down on a flat bench with a dumbbell in each hand resting on top of your thighs. The palms of your hands will be facing each other.
    Then, using your thighs to help raise the dumbbells up, lift the dumbbells one at a time so that you can hold them in front of you at shoulder width.
  • Once at shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you. The dumbbells should be just to the sides of your chest, with your upper arm and forearm creating a 90 degree angle. Be sure to maintain full control of the dumbbells at all times. This will be your starting position.
    Then, as you breathe out, use your chest to push the dumbbells up. Lock your arms at the top of the lift and squeeze your chest, hold for a second and then begin coming down slowly. Tip: Ideally, lowering the weight should take about twice as long as raising it.
    Repeat the movement for the prescribed amount of repetitions of your training program.
    Caution: When you are done, do not drop the dumbbells next to you as this is dangerous to your rotator cuff in your shoulders and others working out around you.Just lift your legs from the floor bending at the knees, twist your wrists so that the palms of your hands are facing each other and place the dumbbells on top of your thighs. When both dumbbells are touching your thighs simultaneously push your upper torso up (while pressing the dumbbells on your thighs) and also perform a slight kick forward with your legs (keeping the dumbbells on top of the thighs). By doing this combined movement, momentum will help you get back to a sitting position with both dumbbells still on top of your thighs. At this moment you can place the dumbbells on the floor.Variations:Another variation of this exercise is to perform it with the palms of the hands facing each other.Also, you can perform the exercise with the palms facing each other and then twisting the wrist as you lift the dumbbells so that at the top of the movement the palms are facing away from the body. I personally do not use this variation very often as it seems to be hard on my shoulders.

Bench Press with Dumbles for Tennis Strength Training

Bench Press with Dumbles for Tennis Strength Training

This exercise is a part of the Program http://www.itennis.in/blog/quintessential-tennis-strength-training/

Exercise Data

Type : Strength
Main Muscle Worked: Chest
Other Muscles: Shoulders, Triceps
Equipment: Dumbbell
Mechanics Type: Compound
Level: Beginner
Force: Push





Dumbbell Bench Press Dumbbell Bench Press

 

dumbbell-bench-press-3

  • Lie down on a flat bench with a dumbbell in each hand resting on top of your thighs. The palms of your hands will be facing each other.
    Then, using your thighs to help raise the dumbbells up, lift the dumbbells one at a time so that you can hold them in front of you at shoulder width.
  • Once at shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you. The dumbbells should be just to the sides of your chest, with your upper arm and forearm creating a 90 degree angle. Be sure to maintain full control of the dumbbells at all times. This will be your starting position.
    Then, as you breathe out, use your chest to push the dumbbells up. Lock your arms at the top of the lift and squeeze your chest, hold for a second and then begin coming down slowly. Tip: Ideally, lowering the weight should take about twice as long as raising it.
    Repeat the movement for the prescribed amount of repetitions of your training program.
    Caution: When you are done, do not drop the dumbbells next to you as this is dangerous to your rotator cuff in your shoulders and others working out around you.Just lift your legs from the floor bending at the knees, twist your wrists so that the palms of your hands are facing each other and place the dumbbells on top of your thighs. When both dumbbells are touching your thighs simultaneously push your upper torso up (while pressing the dumbbells on your thighs) and also perform a slight kick forward with your legs (keeping the dumbbells on top of the thighs). By doing this combined movement, momentum will help you get back to a sitting position with both dumbbells still on top of your thighs. At this moment you can place the dumbbells on the floor.

    Variations:

    Another variation of this exercise is to perform it with the palms of the hands facing each other.

    Also, you can perform the exercise with the palms facing each other and then twisting the wrist as you lift the dumbbells so that at the top of the movement the palms are facing away from the body. I personally do not use this variation very often as it seems to be hard on my shoulders.

Happy Birthday Federer

Roger was at office as he turned 33 as he lasted in a marathon three setter against Marin Cilic.

The match ended just half an hour before his birthday.

“There is some cupcakes or little things,” Federer told the press. “I just got presented little cakes, so if you guys want some, I can’t finish it all. I’m happy to share with you guys, of course.”

And when asked what his biggest achievement has been as a pro, he joked, “becoming 33 has been my biggest one.”

Federer has won all 14 meetings against Ferrer.

Happy Birthday Roger.

http://www.youtube.com/watch?v=XqFb5smeBb8

Novak Says that he would Pay to watch Gael Monfils Play – Check out why [Video]

In the route to the  three set tie break loss Gael Monfils was as entertaining as ever, running into overhead smashes, throwing racquets onto unreachable balls, skidding …..

Gael Monfils almost created an upset yesterday although couldn’t sustain a mini break in the tie breaker in the last set.

“Gael is Gael,” Djokovic said. “That’s what he does. He loves jumping around, sliding, he’s very unpredictable. You don’t know what his next move is, so that’s why he’s so interesting. I said before that he’s probably the only guy in the world, tennis player, that I would pay a ticket to watch the match. He’s really fun to watch but not so much fun to play against.”

Monfils said “I think I showed good stuff today. You know, I think I was happy. I hope, you know, we keep this level. And then, you know, just motivate me to work harder. Next time I will try to maybe be a bit further and maybe beat him.”

Canadian Masters 1000 – Andy and Novak move to the next round

Rogers Cup

Novak had an emotion packed three setter against Gael Monfils and barely managed to convert it into a victory 6-2, 6-7 (4), 7-6 (2). The match that lasted 2 hours and 40 minutes had its fair share of Gael moments with a between a leg shot and a “Hail Mary” throwing the racquet to connect with the ball. Gael Monfils had a bit of a falling out with the crowd when he argued with the Umpire, that Novak was able to capitalise on.

After the win Novak let out his emotions in fist pumps and yelled in joy. This keeps the possibility of a quarter final meet of Novak with Andy Murray alive.

Andy won quiet easily against Nick Kyrgios 6-2, 6-2 playing solid tennis.

“He outclassed me. He did everything better than me,” Kyrgios said. “He played too good for me today.” 

“I’ve got to get better,” Kyrgios said. “There’s such a long way to go. I’m nowhere near where I need to me, and he showed that today.”

Nadals on the road to recovery from his Right Wrist Injury [Video]

Nadals injury during practice last Tuesday forced him to sit out of Toronto and Cincinnati, although he seems to be set to recover in time for the US Open in three weeks.

“Following a scan and clinical evaluation, his progress is on track, although he will still have tests from time to time,” the RFET said on their website (www.rfet.es).

His official decision to defend his title at the US Open announcement could come as early as tne next week.

Nadal released a training session video. “Good training session today!” he wrote:

Roger Federer breezes through 2nd Round of the Canadian Open Masters

roger federer canadian masters

 

You can buy the latest Nike Zoom Vapor 9.5 – Roger Federer’s shoe by clicking here

Roger Federer started his summer quest in the hard courts of America with a quick 6-2, 6-0 win over Canadian native Pter Polansky in the second round of the Canadian Open Masters in Toronto.

“I started well and that’s always helpful to play more freely,” said Federer who celebrates his 33rd birthday on Friday. “I think I could have served better at times, but other than that, already in practice I felt I was moving well. Didn’t feel so good hitting the ball yet. Wasn’t quite getting used to the surface, and now the last few days have been much better and I’m happy that in the match it kind of all worked really well.”

Federer goes on to play either Jazeri or Cilic in the third round

Eugenie Bouchard sandwich bageled in Montreal to American qualifier Shelby Rogers

eugenie bouchard

Canadian favourite Eugenie Bouchard had an agonising second round defeat to Shelby Rogers in the Rogers Cup at Montreal.

The twenty year old wobbled at the Montreal Stadium to a cheering Montreal home crowd.

“I was feeling the pressure on the court and I was feeling kind of match rusty,” Bouchard told reporters. “But I knew this coming into the match, so I can’t use that as excuses. I knew it would be kind of a difficult situation.”, she said after her 6-0 2-6 6-0 loss.

 

 

Federer and Genie to play tonight. Isner taken out.

Federer and Genie to play tonight. Isner taken out.

Rogers Cup

Tenth seed Dominika Cibulkova held her ground to weather out the wildcard from Canada Francoise Abanda 6-1, 36, 6-0. Lucie Safarova topped Sorana Cirstea 6-4, 6-2.

“I had a really tough draw last week in Stanford,” Cibulkova said. “I was hoping to get more matches in, but I didn’t. I went into today’s match really focused. I knew she’s a young player, had nothing to lose and had all the support. After the second set, I knew what I had to change. I wasn’t losing my head or panicking. That was important.”

In the other rounds Italy too a beating with both Flavia Pannetta and Sara Errani ousted.  Flavia lost to qualifier Yulia Putintseva 7-6(5), 6-3, and Errani to German Sabine Lisicki 6-1, 7-5.

“I’m definitely pleased with my win,” Lisicki said. “Sara’s a very tough competitor, so it’s always tough to play someone like that in the first round.

Women’s winners were Barbora Zahlavova Strycova and Klara Koukalova from the Czech Republic, Sloane Stephens and Shelby Rogers from the USA, Heather Watson qualifier from Britain, Alize Cornet from France and Magdalena Rybarikova from Slovakia.

Tuesday has some nice fixtures featuring Venus Williams vs. Anastasia Pavlyuchenkova, Shelby Rogers vs. (5) Eugenie Bouchard, (8) Victoria Azarenka vs. Alize Cornet, (16) Andrea Petkovic vs. Camila Giorgi, (11) Caroline Wozniacki vs. Daniela Hantuchova, Svetlana Kuznetsova vs. Madison Keys, and Monica Puig vs. Samantha Stosur.

In the Mens end of events Dodig upset tenth seed Isner 6-4, 6-7(4), 6-3. “I was really happy to play again after two-and-a-half months and to beat Isner is a great win for me, for sure,” said Dodig. “I have to continue on the right way.”

Fourteenth seed Roberto Bautista Agut fell to unseeded Feliciano Lopez 7-6(7), 6-3.

Tsonga and Cilic were the only seeded players who moved into the second round.

Tuesdays Mens events features Radek Stepanek vs. Gael Monfils, (12) Richard Gasquet vs. Vasek Pospisil, and Ivo Karlovic vs. (Q) Bernard Tomic, with (2) Roger Federer and (3) Stan Wawrinka.

Andy Murray decides to continue with Amelie Mauresmo

Andy Murray decides to continue with Amelie Mauresmo

Andy Murray Amelie Mauresmo

Andy Murray officially announced that he will be continuing to work with Amelie Mauresmo through the present season and past the US Open, 2014.

“We’ve agreed to work together and I think from both sides we’re willing to do what it takes to make it work long term,” Murray said on Sunday.

“I sat down with her the day after Wimbledon, we made a plan for the next few months, in the build up to the US Open, Dani and Amelie will both be there at the US Open. That’s the plan for now, but I plan on working with her for longer than post-US Open, for sure,” he added.

Murray has been working with Mauresmo for the last two months although Andy had a bad Wimbledon going down badly against Dimitrov.

Murrays raking have also taken a beating, having not won a single title since the last Wimbledon, 2013.

He is in the fray for the Canadian Masters.