20250729 - Bench Press Mechanics & Upper Volume

Training Session Focus: Reinforce consistent bar path & upper back tension while we bench.

Warm Up:
2 Rounds
10 Banded Pull Aparts
10 Scap Push Ups
10 Push Ups
10 DB Floor Press
10 Empty Bar Bench Presses

Work:
1: Barbell Bench Press - 4x6@70%
2: Close-Grip Bench Press - 3x8@60%
- Focus on elbow tuck & triceps control.

Accessory Work:
1: Incline DB Press - 3x10
2: Seated Cable Row - 3x10
3: Lateral Raises - 3x15
4: Plank - 3x1:00

Cool Down:
Door Way Stretch - 1:00 per side
Foam Rolling Thoracic Spine - 1:00
Box Breathing - 4:00