PaRe training © is a new way to challenge your body using only a willing partner. You don’t need any weights or gym memberships making the system totally portable. Before you learn how to do any of the PaRe exercises, you might want to skip back and check out my introduction to PaRe training and discover a little more first about its origins and some of its benefits.
Here I’m going to take you through two types of chest press with the help of my FamouslyFit colleague Cengiz. The first is a great introduction to PaRe training and once you’re comfortable with the technique, you can move on to the harder version. Remember to do some form of warm up and stretch before having a go at any of these.
Controlled Resistance Chest Press
Lie on the floor with your legs straight. Alternatively, you can bend your knees so the soles of your feet are on the floor. This will put less pressure on your back and is ideal if you are weaker in your core.
Your patner now stands above you with feet either side of your knees. Now straighten your arms without locking your elbows and hold your partner’s hands interlocking the fingers. Your hands should be over your chest and not your shoulders.
Now the fun begins! Your partner pushes against your arms and you bend them until your elbows reach the floor. Your partner bends from the hips keeping his back straight whilst doing this. Here’s the important bit, this should not be impossible but challenging for both of you to do. It is meant to be controlled resistance rather than a battle of wills. Your partner should really feel this in his abs as he pushes your arms down.
Finally push back towards your partner until your arms are straight again (not locked) with your partner offering resistance to make the return journey hard (again, not impossible). All the while, make sure your hands are above your chest and not your shoulders. You should feel this in your pectorals (chest), triceps (back of the arms) and through your core.