Name: Playbook - APEX TRAINING PARTNERS - W1/D1 F.C.1.1 Upper Body Strength
Uploaded: 2023-05-01T20:12:23.845Z
Duration: 45 min
Description: W1/D1 F.C.1.1 Upper Body Strength

Focus on building strength and developing proper form

1. Begin with bar positioned on your upper back
2. Brace your midline and keep your chest up
3. Eyes forward as you lower, sitting back and down
4. Reach parallel and push through your heels to come back up

Barbell Back Squat

1. Lie flat on a bench with your feet firmly planted on the ground. Make sure your head, shoulders, and hips are in contact with the bench.
2. Grip the barbell with your hands wider than shoulder-width apart. Your palms should be facing away from your body.
3. Lift the barbell off the rack and hold it above your chest with your arms fully extended. This is your starting position.
4. Lower the barbell towards your chest while keeping your elbows flared out. Aim to lower the bar to your mid to lower chest.
5. Pause briefly once the barbell touches your chest.
6. Push the barbell back up to the starting position by extending your arms.

Tips:
Make sure to maintain control throughout the movement and avoid bouncing the bar off your chest. Keep your feet planted firmly on the ground to provide a stable base. Engage your core and glutes to help stabilize your body during the exercise.

Wide Grip Bench Press

1. Hold the bar with your palms facing you
2. Pull up engaging your back 
3. Go up until your chin goes past the bar

Chin-ups

- Start with your palms facing you
- Press the dumbbells overhead rotating your wrists/arms as you press up
- Palms will be facing forward at the top
- Reach full extension and reverse the motion as you come down

Dumbbell Arnold Press

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