Upper 2
uap-off-season-2

A1. Barbell Bench Press

Shoulders flat on the bench.
Keep shoulders retracted

A2. Lying Medicine ball Toss

Like a basketball chest pass.
If you do not have a partner, you can throw a med ball against the wall. For best results, use a ball that bounces back so you get the eccentric portion of exercise.

A3. Paused DB Row

Keep shoulders parallel to the floor.
Bring the weight up to parallel with your torso and hold for two counts.

B1. Stability Ball Incline DB Fly

Shoulders on stability ball
Drop hips to create an incline

B2. 1 & 1/4 Supine Grip Inverse Rows

Get chest up to the bar
This exercise can be done with the feet on the floor to lessen the difficulty

C1. Plate Drop

Keep shoulders retracted
Drop and catch the weight as quickly as possible.
Do not throw the weight up.