Upper
uap-in-season-2

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• during the pause at the bottom your pectorals should feel tension

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• do as many pushups as possible. be explosive! don't pace yourself, go fast.

• Start with grip wider than shoulder width, palms facing toward you
• Squeeze shoulder blades together at the top*

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• Keep elbows at approximately the same angle throughout the movement
• As you lower the weight, you should feel a slight stretch in your lower pectoral muscles
• Squeeze your chest to initiate the movement and bring the weight above your face.
• Keep your hips up and core engaged for the duration of the set.
• At the end of your set, place the weight on the bench beside you or drop it to the floor after lowering it behind your head.

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• if you imagine an archer, you will naturally do this exercise correctly
• stand up tall
• keep the elbow of the pulling arm up
• squeeze the shoulder blades together during the iso hold

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• Keep elbow tight to the body.
• Keep shoulder retracted and chest up.
• Use a cable colums if you have no bands. Alternatively you can use a light dumbbell and lie on your back.