Name: Playbook - Lana Fry - UPPER BODY STRENGTH / BENCH PRESS
Uploaded: 2022-03-02T16:52:04.077Z
Duration: 45 min
Description: UPPER BODY STRENGTH / BENCH PRESS

We begin with slow eccentric pull-ups to get us primed for our bench! We will end this fun workout with some handstand practice. Who doesn’t love handstands?

- Chin and chest up 
- Palms facing away from you 
- Try to pull your elbows to your hips
- Lower for 3 full seconds each rep
- Return to starting position

3 second lowering pull-ups

- Grip the bar with medium grip width 
- Bring the bar down to your mid chest  
- Push the bar straight up engaging your chest
- Decrease weight used in each set in order to reach prescribed rep count

Flat bench press

This is a superset:
- Begin with 12 reps of dumbbell side lateral raises (perform seated)
- Immediately transition into 12 reps of banded or cable rows. 
- Rest for 90 seconds. 
- Start the next set

Seated side lateral raise and banded row

- Keep your arms extended 
- Look at the floor in front of you 
- Keep your core engaged
- Hold for max time each set (aim for 1 minute but max effort is fine)

UPPER BODY STRENGTH / BENCH PRESS

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