Pro Secrets of Cross Training: Stage 1 – Weight Training Upper Body

This article adds the upper body exercises for the weight training day in Stage 1 of our cross training
program.

For the upper body exercises in Stage 1 you will do 12-15 repetitions per set. Adjust the weight to allow you
to complete 12 repetitions on the first day. Again, start with one set on the first day and build up to three sets over the
3 weeks
of Stage 1.

Incline Press

Dumbbells are excellent exercise for tennis because most tennis players are much stronger on one side of the
body than the other. The dumbbell forces the weaker side to develop and that creates some balance and will help your
coordination and movement on court.

But the most important part of the workout should be how good your form is. If you form breaks down you’re
not going to get the result you should and you take the chance of developing an injury.

If you don’t have an incline bench, you can do a seated press instead, sitting down in any chair. You want to lie down or sit down, that way you take the pressure off your lower back. Bring the weight to your shoulders and press…