These exercises emphasize combined shoulder flexion / elbowextension, otherwise known as “pressing” movements. Triathletesshould be sure to avoid pure bench pressing and stick to pure pressingand incline pressing movements, to avoid shoulder range of motionissues. Dips and push ups are also in this category. Reps normallystay in the 6-12 range, 3 to 5 sets with warm up. Bodyweight exercisescould go up to 20 reps.
Incline Dumbbell PressDips4. Upper Body Pulling
These exercises work shoulder extension, sometimes combined withelbow flexion—rowing type of movements. If you cannot manage yourbodyweight, this is where a lat pulldown machine might come in handy.Reps normally stay in the 6-12 range, 3 to 5 sets with warm up.Bodyweight exercises could go up to 20 reps.
Incline Pull UpsStraight Arm Pulldowns5. Core Stability / Balance
This is when we have fun with toys (med balls, bands, balance boards)and bodyweight exercises. Single leg work and balance, whilemaintaining a neutral spine (core stability and control) are the keyhere. Don’t forget to include the shoulder girdle as part of the coreand include some upper body weight-bearing for scapulo-humeralrhythm. Reps should be in the 10-20 range or for time.