PRACTICE – UB HORIZONTAL PUSH

Intention: Building volume, work capacity and technical consistency in the Bench press

Prep: How to Brace, pelvic floor awareness in the lift, Mobility for shoulders, chest and back. activation for shoulders, chest and upper back.

All working sets at same load, all reps have a 1 second hold at the bottom of the press
A) BB Bench press 6 x 5 (@72.5% of 1RM or 8/10 RPE) Rest 90-120

B) 4 rounds for quality reps – 1 min per station – 10 sec changeover

**2 peeps per station

1. DB Lat pullover

2. Half kneeling DB wood chops (30s ea)

3. Band OH Tricep extension

4. Hamstring sliders – slow eccentrics

C) shoulder and chest stretches