Volleyball Spike Training: Upper Body (4K)

1. Warm Up (Perform each movement for 10-15 repeats) (00:35)

2. Training:
1) Smith Machine upright row 4x12 reps. (01:44)
2) Incline dumbbell chest press 4x12/10/8/6 reps. (02:07)
3) Wide-grip Lat Pull downs 5x10-12 reps. (02:23) or Lat Pull Downs exercise version (3x10 reps.) (02:34)
4) Chest Dips 4x10-12 reps. (02:48)
5) Superset for shoulders (In one exercise we do three movements in turn)
(4x12reps.) (03:14)
TRX Front raise (target: front delts) (03:38)
TRX Y-Deltoid Fly
TRX Е-Deltoid Fly
6) Standing Palloff Press with resistance band ( 3x10 reps. on the side) (04:00)
7) Hanging knees to chest 3x10 reps. (04:25)
8) Standing rotation with resistance band ( 3x10 reps. on the side) (4:34)

3. Be sure to do muscle stretching at the end of the workout

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Also watch:
➤ Volleyball Spike Training: Lower Body - https://youtu.be/1-PqvHEqXUM
➤ Top 10 Exercises for Women Volleyball Players in the Gym - https://youtu.be/shSDiBS4AVA
➤ How to Improve Vertical Jump - https://youtu.be/XZYe18LeGA4
➤ Knee Pain From Volleyball? How To Fix It - https://youtu.be/XTeLZ-yTJ6c

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Видео Volleyball Spike Training: Upper Body (4K) канала Epic Volleyball