Name: Playbook - Bianca G - Level 1 at Gym: W3D2 - Upper Body
Uploaded: 2022-08-31T00:41:03.599Z
Duration: 45 min
Description: Level 1 at Gym: W3D2 - Upper Body

Let’s add some basic calisthenics on your upper body workouts! 

As your trainer, I like incorporating functional movements because this increases power, explosiveness, speed and strength at the same time.

Activate the back by using your lats when you perform this exercise.  Try not to use your legs when you do pullups, legs will only support to hang but not when doing the pullups.

S&M Smith Machine Pull Ups

The lower the bar is, the harder it is.  Adjust your stance to hit the mid or lower back.  In this exercise, my stance is to hit mid back.

S&M Smith Machine Back Row

S&M Smith Machine Shoulder Press

Slight arch your back when performing this exercise.  Fix your grip when holding the bar making sure it’s angled neutral to avoid injuries on the wrist. As you lower the bar onto your chest, keep your elbows slightly slanted and not too wide, same goes when you press the bar up.

S&M Smith Machine Bench Press

The lower the bar, the harder the exercise is as this is more of bodyweight exercise.

Keep your elbows 45degrees to avoid stress and injury on your shoulders.

Try to do 12reps or to failure per set.

S&M Smith Machine Push-Ups

Keep your elbows close to your waist to target the tris instead of chest

Level 1 at Gym: W3D2 - Upper Body

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