Single arm cord press with Portsmouth FC

Load up your guns and dominate opponents with Pompey's power workout courtesy of defender Ibrahima Sonko and strength and conditioning coach Chris Neville

Portsmouth defender Ibrahima Sonko and strength and conditioning coach Chris Neville show you how the single arm cord press will help you palm off the opposition.

More after the break

You will need:
Stretch cord

Muscles worked:

Chest (pectoral muscles)

Front of the shoulders (anterior deltoids)

What to do:

2-3 sets per session

8-10 reps

2-3 times per week

Ibrahima Sonko uses EA Active 2 on the Playstation 3 to workout at home.

Also see:
Resisted run lateral with Portsmouth FC
Resisted run linear with Portsmouth FC
Single arm/single leg row with Portsmouth FC
Inverse row with Portsmouth FC
Split squats with Portsmouth FC
Pull-ups with Portsmouth FC
Single leg squat with Portsmouth FC
Dumbbell chest press with Portsmouth FC

Medicine ball chest press with Portsmouth FC

Back squat with Portsmouth FC

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