Upper 2
uap-off-season-6
A1. Paused High Incline Semi Sup DB Press
- Pause at the bottom keeping tension in the chest, don't rest!
- Keep shoulders retracted
A2. 1 & 1/4 Inverse Row
- Quarter rep at the top
- Get your chest to the bar for full shoulder retraction
- Feet can be elevated on a box or bench
- To make it easier, have feet on the floor with legs straight
- To make it even easier, bend the legs with feet on the floor
B1. Single Arm DB Bench Press
- Do all reps on one side. Then the other.
- Do not hold any weight in the non working limb. Engage teh core to resist rotation.
- Maintain tension in the pecs at the bottom or the movement.
B2. Single Arm Standing Cable Row
- Stand in a quarter squat position.
- Do all reps on one side, then the other.
- Engage the core to resist rotation.
C1. Dips
- Controlled lowering until you feel some tension in the pectorals
- Keep elbows parallel, not caving in or flaring out
If you cannot do dips and have no way off assisting yourself, do them with a bench as shown below
C2. Low Incline Paused Y to T
- Initiate the movement at the shoulders. Thumbs face up to the Y position.
- Retract the shoulders fully and rotate to thumbs down as you bring the weight back to the T position.