Name: Playbook - Lana Fry - UPPER BODY STRENGTH / HIGH VOLUME / BENCH PRESS
Uploaded: 2022-03-02T19:31:10.333Z
Duration: 60 min
Description: UPPER BODY STRENGTH / HIGH VOLUME / BENCH PRESS

Let’s get started with a strong bench workout and move into upper body accessories! Today is high volume with lots of reps to conquer. Let’s go!

- Start by lying down with the barbell directly above you
- Bring your elbows in slightly
- Lower down until the bar touches your chest
- Press up engaging your chest

Barbell flat bench press

- Chin and chest up 
- Palms facing away from you
- Focus on pulling your elbows to your hips
- Pause for 1 second at the top
- Perform with resistance bands or assisted pull-up machine**
- Perform without assistance if able to complete more than 3 pull-ups

Assisted pull-ups

- Begin in push up position with dumbbells in both hands
- Row dumbbell toward your hip and lower back down
- Repeat with the opposite arm 
- Lower chest towards the ground
- Press through your arms to lift back up
- 6 reps each arm for each set
- If needed, perform with knees on the ground to support**

Dumbbell renegade rows + push ups

- Pull the handle in close to your body 
- Keeping your body neutral and core engaged
- Elbow drives toward your hip, squeezing your lat and shoulder blade
- Pause at contraction then slowly return to starting position
- Complete desired reps then repeat on the opposite side

Kneeling single arm cable row

- Keeping shoulders back
- Extend both arms out and back using your triceps

UPPER BODY STRENGTH / HIGH VOLUME / BENCH PRESS

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