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Bullworker Chest Compression

IntermediateStrengthTier T2

You stand with your feet about a foot apart, holding a light spring bar level at shoulder height by its inner grips. You press your hands together to compress the bar, then ease off.

Targets: Shoulder

Stop if

Ease the pressure and do not strain; avoid force.

Also stop if you notice
Trembling in the arms or legs: trembling means you are forcing too hard.
  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

Home Options

  • strap or belt

Dosage

3

Sets

10

Reps / Time

45 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Stand with both feet flat about a foot apart. Take the bar and hold it level at shoulder height by its two inner grips, the fingers pointing up, with the grips a comfortable distance apart.
  • Leave the two straps hanging slack and unused; all the pressure comes from your own hands on the two grips.
  1. A woman standing and holding a level bar at shoulder height with both hands wide apart on its grips.

    Step 1 of 3

    Stand with your feet about a foot apart. Hold the bar level at shoulder height by its two inner grips, fingers pointing up, with the grips a comfortable distance apart.

  2. The same woman, now with both hands close together in front of her chest on the bar's two grips, which have slid together.

    Step 2 of 3

    Take a deep breath and slide the two grips toward each other along the bar, pressing in with both hands and holding the pressure steady while you count slowly out loud.

  3. A woman standing and holding a level bar at shoulder height with both hands wide apart on its grips.

    Step 3 of 3

    Stand with your feet about a foot apart. Hold the bar level at shoulder height by its two inner grips, fingers pointing up, with the grips a comfortable distance apart.

What you should feel

Concentrate so that you feel the effect in the muscles the exercise is aimed at, which for this exercise are the chest muscles.

Breathing

  • Take a deep breath in before you start to slide the grips together.

Safety Information

See your doctor before starting if you have not had a check-up lately or have a health problem. Stop, rest and tell your doctor if you feel chest pain while exercising. Trembling arms or legs mean the pressure is too hard, so avoid strain and slide the grips together with steady, comfortable effort. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.