20250819 - Bench Press & Upper Push Work

Training Session Focus: Build our pressing volume at the high intensity and work our triceps strength.

Warm Up:
2 Rounds
10 Banded Pull Aparts
10 Scap Rows
10 Push Ups
10 DB Floor Press
10 Empty Bar Bench Presses w/ Pause at Top & Bottom

Work:
1: Barbell Bench Press - 6x4@80%
- Move the bar with purposeful speed.
2: Close Grip Bench Press - 4x6@70%

Accessory Work:
1: Incline DB Press - 4x10
2: Chest Supported Row - 3x12
3: DB Kick Backs - 3x12
4: Weighted Dips - 3x12
5: Hanging Knee Raises - 3x12

Cool Down:
Doorway Stretch - 1:00 per side
Foam Rolling the Upper Back - 1:00
Deep Breathing Work - 2:00