Clubbell Torch Press

Instructions for proper form

Stand with your feet shoulder-width apart, holding a clubbell in each hand with a neutral grip. Keep your elbows close to your body and engage your core. Press the clubbells upward in a vertical motion, fully extending your arms overhead while maintaining a slight bend in the elbows. Ensure your shoulders are down and relaxed, avoiding any elevation of the shoulders during the press. Lower the clubbells back to shoulder level in a controlled manner, keeping your movements steady. Maintain a neutral spine throughout the exercise.

Common mistakes to avoid

Avoid flaring your elbows out too far or allowing your shoulders to elevate towards your ears. Do not arch your back excessively or lean forward while performing the press. Ensure you are not rushing through the movement, which can lead to poor form and increase the risk of injury.

Benefits

Specific benefits of the exercise

The Clubbell Torch Press primarily targets the anterior deltoids, enhancing strength and stability in the shoulder joint. It also promotes core engagement, improving overall upper body strength and coordination.

Expected results and timeframe

With consistent training (2-3 times a week), you can expect improved shoulder strength, better posture, and increased muscle definition in the shoulders and upper back within 4-6 weeks..

Who this exercise is best for

This exercise is ideal for beginners looking to improve shoulder strength, stability, and coordination. It is also suitable for athletes who require shoulder strength in their respective sports.

Scientific studies supporting its effectiveness

Research indicates that overhead pressing exercises like the Clubbell Torch Press can increase shoulder muscle activation and improve neuromuscular coordination, leading to enhanced functional strength in daily activities and sports.

Variations

Beginner modifications

Begin with one clubbell or perform the press with lighter weights. Alternatively, you can perform the movement seated on a bench to provide additional support and stability while learning the movement pattern.

Advanced progressions

For advanced practitioners, you can increase the weight of the clubbells or perform the exercise while standing on an unstable surface like a balance pad. Additionally, consider adding a rotation or twist at the top of the press to engage more core muscles.

Integrations

Complementary exercises

Complement this exercise with lateral raises, front raises, or push-ups to further enhance shoulder strength and stability.

Super set recommendations

Consider supersetting the Clubbell Torch Press with bent-over rows or tricep extensions to efficiently target the upper body with minimal rest.

Sample workout routines

An example routine could be: 1) Warm-up – Arm circles and dynamic stretches; 2) Clubbell Torch Press – 3 sets of 10-12 reps; 3) Bent-over Rows – 3 sets of 10-12 reps; 4) Push-ups – 3 sets of 8-10 reps; 5) Core exercise (Plank) – 3 sets of 30 seconds.

Exercise combinations

Combine the Torch Press with kettlebell swings or battle ropes to incorporate dynamic movements that enhance shoulder stability and cardiovascular endurance.

Best time to do this exercise in your workout

The Clubbell Torch Press is best performed during the strength portion of your workout after your warm-up and before more isolation movements for the arms or shoulders.