20250812 - Bench Press Power & Upper Body Pulling Development

Training Session Focus: Explosive drive from the chest & balanced pulling volume.

Warm Up:
2 Rounds
12 Banded Pull Aparts
10 Push Ups
10 DB Floor Press (light - mod)
10 Scap Rows
5 Paused Barbell Bench Press Reps (Empty or light)

Work:
1: Barbell Bench Press - 5x4@77-80%
2: Close Grip Bench Press - 3x6@65%

Accessories:
1: Incline DB Press - 3x10
2: Barbell Rows - 3x10
3: Rear Delt Flys - 3x15
4: Hanging Knee Raises - 3x12

Cool Down:
Doorway Stretch - 1:00 per side
Foam Rolling T-Spine - 1:00
Deep Seated Breathing - 2:00