Upper
uap-in-season-1

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• Use momentum from the hips to help you press more than you otherwise would.
• The bar starts resting high on your chest. Grip slightly wider than shoulder width.
• Dip into about a quarter squat and as you stand push the weight overhead.
• Legs should be straight at the end of the movement and arms should be locked out.
• Lower the weight in a controlled fashion back to the starting position.

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• Shoulders flat on the bench.
• Neutral spine.
• Press the bar up

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• Grip is with palms facing one another.
• If you do not have a way to do assisted chinups you can use a V handle on a cable column.

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• Maintain perfect plank position throuhgout the movement
• Use weights light enough that you can keep arms straight during rotation
• Add a quarter rep at the bottom of the pushup to increase difficulty

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• Start in a side plank position facing a cable column.
• Maintain the side plank position as you pull the weight.
• Squeeze your shoulder blades together and hold.