National Council on Strength & Fitness
 
Shopping Basket0 item(s) $0.00
Setting Standards, Developing Professionals, and Serving the Public through Education and Certification
 
NCSF Personal Trainer Blog
 
 
 
 

Personal Trainer Blog

 
 
 

DB Bench Swings to Stand

 
By: NCSF  on:  May 18 2016
0  Commentscomments
 
 
 
 

Purpose: The DB Bench Swing to Stand is a functional abdominal exercise that also serves to improve force transfer through the full kinetic chain.

Performance Pointers:

  • Start with the arms fully extended at the side of the body with the back against the bench and the feet flat on the floor
  • Initiate the movement by simultaneously swinging the dumbbells forward while performing trunk and hip flexion to sit up from the bench
  • As you attain a seated position and the dumbbells are progressing into shoulder flexion, use the upward swing to achieve an overhead dumbbell position while simultaneously completing the transition to a standing posture
  • In the end position you should be standing tall with the dumbbells directly overhead (biceps to ears), and then gradually descend back to the start position for the next repetition
 
Comments
 
 
 
Be the first to comment on this
 
 
 
 
Upcoming Workshops
Certification Exam Locator
Credential Verification
Request an Info Brochure
 
 
 
 
Need Help? Our team is ready to assist: 1 800 772 NCSF(6273)
NCSF Certified Personal Trainer
NCCA Accredited Program