Want to train like a beast?
Ask any PTs or coaches, and they’ll tell you
how important it is to have total-body strength.
Each of your muscle groups should get the attention it deserves.
And when we say “attention”, it also means attention to the quality
and the details of executing the exercises correctly.
So here are some cues you can use to perform the following upper-body exercises:
A1: High Incline DB Press
This was a contrast set. A contrast set is performed by using either 2 opposing speeds or rep ranges.
This one was 10 reps in total.
With reps 1-5 performing a 2-second pause at the bottom and a slow eccentric.
Reps 6-10 were fast reps.
How to do:
Elbows down to your ribs.
Feet flat against the floor.
Brace your core as you push the dumbbells straight up over your chest.
(Arms at the top should be perpendicular to the floor. Keep your wrists straight.)
A2: Chest Supported Row
(Performing the same contrast method for 12 reps)
Chest on the pad.
Keep a tension through your legs to maintain rigid posture.
Actively brace your core and keep your spine in a neutral position throughout the entire movement.
Pull the rows as far as you can.
Lower until your arms are fully extended and your shoulders stretched.
B: Neutral Grip Seated Row x 12
Feet flat against the platform.
Elbows out 45 degrees for a rear delt focus.
C: Kneeling Single-Arm Lat Pull-Down x 12-15
You can focus on one cue here:
Pull your elbow down to your hip and bicep to brush your rib cage.
D: 65 Degree Incline DB Lateral Raise
Reach out and away.
Draw your shoulder blades back and down to stabilise your body.
Need help with that?
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The SMP Coaching Team