Upper 2
uap-off-season-3

A. Flat Barbell Bench Press

retract your shoulders so that they are flat on the bench
grip should be slightly wider than shoulder width

B1. Paused One Arm DB Row

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

B2. Pullover

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.

C. W Raise

lie face down on the floor
retract the shoulders and make a "W" with your arms
you should feel this in your shoulders and upper back, not the lower back