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Move It: Medicine Ball Press – Shoulder & Chest Power

Give this move a try to improve upper body explosiveness and strength! 

This will improve control, stability, and power in your dance.

I hope by now you’ve accepted that having a stronger upper body not only protects your shoulders, improves jump power, assists with turns, and allows better lines, but also just makes for a more well rounded dancer! This one is tough though and if you have frequent shoulder dislocations or subluxations, you will want to message us or start light for this one. Rehab that shoulder first, then this exercise will help protect it from the issues arising again as well as helping to strengthen the whole front half of your upper body!

  • For this move you start laying on your back with a light medicine ball (~5 lbs) on your chest. Start by gently tossing the ball in the air and catching with a slight bend in the elbow for shock absorption. As you get comfortable you will try to press the ball higher in the air and make the movement more fluid.
  • Then you can start increasing the weight, Nicole is using 14lbs in this shot!

Give it a try & let us know what you think below. Repeat for 6-8 reps, 2-3 sets after a warm-up.

Move It Monday will feature a new movement for you, for all fitness levels, to help improve your dance safety and performance.

To keep up with our videos, follow along here or on any of our social media platforms.

Scott DPT
#BeyondCrunchesandPilés

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Group Information and Equipment Guidelines

Review the information below to find out which track is the right one for you. You can also watch this video that walks you through the options.

Once you have chosen your track you can submit the form at the bottom of this page. Select one and only one option, please.

Group 1:

If you have access to equipment such as free weights, any cardio equipment (rower, stairs, treadmill, bike, etc.), and other things common in a fitness center, “Group 1” is for you!

  • You could also run rather than use cardio equipment
  • Options to include steps, med balls, etc. included, but these are optional

Group 2:

If you’re primarily doing this at home, with resistance bands (though a few small weights can easily be added if you have them), but still can use stairs, bike, run, or have some cardio equipment access, select “Group 2”

Group 3:

Lastly, If you don’t like to run, and don’t have access to any cardio (no stairs, bikes, or lap pools) then the last option is for you! “Group 3”

  • You will still get cardio, but in the form of exercises, you can do in a single room. This option was made specifically for COVID and people who can’t easily get outside.

Group 4:

This program is made specifically for the demands of male dancers, taking into account some extra work for upper body to support partnering, extra stability for the lower back, etc. This option is similar to group 1 in terms of equipment need.

  • If you need a band only option, please consider the co-ed options of group 2 or 3.” If you need a band only option, please consider the co-ed options of group 2 or 3.

No track is better than the other, you will get results regardless. You can find more information about the equipment requirements for each track by scrolling down.

Equipment Guidelines

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