Campus bumps

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Categories

Level

  • Moderate
  • Heavy

Muscles Involved

  • Biceps
  • Chest
  • Lats
  • Shoulders
  • Fingers

Equipment

  • Campusboard

Remark or addition

Description

  • Bumping is a very good campus exercises, but beware since they require lowering back down onto the arms, therefore they carry a high risk of injury.Bumps work explosive upwards movements as lock-off strength and contact strength. It is possible to use many different sequences when doing this exercise, start with 1-2-1  and work your way up to 1-2-3-4-1.
  1.  Hang  from the bottom rung of the campus board. Your hands should be about shoulder width or slightly less apart.
  2.  Striving for  fluid motion, begin laddering one hand up the campus board. For example start with 1-2-1  then 1-2-3-1.
  3. Stop when you cant reach higher and work your way back down to the bottom position or drop back from the high rung to the bottom one.
  4.  This should be repeated for both arms.

Points of attention

  • To concentrate more on deep locking of strength you should not drop back to rung one, instead go 1-2-3-2-1.
  • Try to maintain good form, make sure you don’t jerk your legs and try to keep them in front of your body and straight.
  • Start the exercise with your weakest arm and then switch to your strong arm on the next set. 

Progression Ladder

  • Limit yourself to a total of three sets during your formative workouts. As you gain conditioning, you can do up to ten sets.
  • You can start with 1-2-1 , 1-2-3-2-1, 1-2-3-4-5-4-3-2-1....
  • Next you can drop from the top rung you can reach back to the starting rung.