--- title: "Vernon's Basketball Training Workout: Pectorals" url: "https://aldercommunityhighschool.org.uk/blog/2020-06-19-09-19-06-vernon-s-basketball-training-workout-pectorals" school: "Alder Community High School" --- # Vernon's Basketball Training Workout: Pectorals ![](https://files.schudio.com/alder-community-high-school/images/blog/Basketball_2.jpg) 19 June 2020 [TeamAlder](https://aldercommunityhighschool.org.uk/blog/category/teamalder) Welcome back! I hope you have been having a go at my earlier workout, if not have a go. I know most of you would prefer to be playing basketball together but for the moment we can’t do this, so I have made these workouts for you to stay fit and healthy, so when we go back, you will be better than ever. This week’s focus is on your pectorals, aiming to increase strength in your chest. Choose whichever level you feel comfortable at and try to push yourself (I bet you’ll struggle on the advanced – I am). #### Beginner 5 x wide press ups 2 x diamond press ups 5 x decline press ups 10 x mountain climbers 20 second plank Repeat this sequence of exercises 3 times with a 2 minute break in between. #### Intermediate 10 x wide press ups 3 x diamond press ups 10 x decline press ups 20 x mountain climbers 40 second plank Repeat this sequence of exercises 3 times with a 2 minute break in between. #### Advanced 15 x wide press ups 5 x diamond press ups 15 x decline press ups 30 x mountain climbers 1 minute plank Repeat this sequence of exercises 3 times with a 1 minute break in between. #### Activities explained Wide press ups - Diamond press ups - Decline push ups - Mountain climber - Plank – #### Safety Note If at any time during these exercises you feel dizzy or are in pain, then stop and rest for 5 minutes. Check you are doing the exercises correctly as explained above then continue. If pain persists, consult your doctor. [![](https://files.schudio.com/alder-community-high-school/imagecache/100x100c/blog/Basketball.jpg)](https://aldercommunityhighschool.org.uk/blog/2020-06-12-17-10-26-vernon-s-basketball-training-workout) Previous ### [Vernon's Basketball Training Workout](https://aldercommunityhighschool.org.uk/blog/2020-06-12-17-10-26-vernon-s-basketball-training-workout) [![](https://files.schudio.com/alder-community-high-school/imagecache/100x100c/blog/Basketball.jpg)](https://aldercommunityhighschool.org.uk/blog/2020-06-22-11-15-55-vernon-s-basketball-workout-for-national-school-sports-week-at-home) Next ### [Vernon's Basketball Workout for National School Sports Week at Home](https://aldercommunityhighschool.org.uk/blog/2020-06-22-11-15-55-vernon-s-basketball-workout-for-national-school-sports-week-at-home) ### Comments ### Leave a Comment - [![Rainbow Flag Award](https://files.schudio.com/alder-community-high-school/images/partners/Untitled_design_(1).png)](https://www.rainbowflagaward.co.uk/) - ![AcSEED](https://files.schudio.com/alder-community-high-school/images/partners/Untitled_design_(2).png) - ![CPOMS Student Safe](https://files.schudio.com/alder-community-high-school/images/partners/Cpoms_student_safe.png) - ![CPOMS Staff Safe](https://files.schudio.com/alder-community-high-school/images/partners/Cpoms_staff_safe.png) - [![ParentPay](https://files.schudio.com/alder-community-high-school/images/partners/Untitled_design_(4).png)](https://www.parentpay.com/) ##### Location Mottram Old Road Gee Cross Hyde Greater Manchester SK14 5NJ ##### Contact Us 0161 368 5132 ##### Stay Connected - [Facebook](https://www.facebook.com/AlderCommunityHigh/) - [Youtube](https://www.youtube.com/channel/UCPHzqAhyNS44u4g5Tk20eWA) - [LinkedIn](https://www.linkedin.com/company/alder-community-high-school) © Copyright 2018–2026 Alder Community High School School & Trust Websites by [ ![Schudio logo](https://aldercommunityhighschool.org.uk/img/logo/dark.png) ](https://www.schudio.com/)