Upper 1
uap-off-season-4

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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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• "semi supinated" means that your palms are facing one another. If you do not have a bar that allows for this, use a supinated grip (palms toward you)
• keep your chest up. squeeze shoulder blades together at the top of the movement.
• If you do not have an assisted chinup machine, you can use a lat pulldown instead.

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• pull with the opposite arm of the leg that is forward.
• hips should move straight up and down
• use full range of motion in the shoulder but do not lean forward or backwards in the rowing motion.

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• Hold one dumbbell as you press the other.
• Keep tension in the pectoral of the side you are holding.