06/02/2022
I have 🔥 upper body workout for all my athletes! This session will help increase your upper body explosiveness and overall strength..
I decided to pop this workout off with some med ball chest passes into the floor (1). It’s a simple, yet effective movement that increases explosiveness and preps the nervous system. I performed this movement for 5 sets, 15 reps each.
For the strength section of this workout, I wanted to switch things up with the eccentric barbell bench press (2). Eccentric training focuses on slowing down the process of muscle elongation. This challenges your muscles, which can lead to muscle growth and faster muscle repair. I kept the volume low with this one, performing it for only 3 sets, 5 reps each.
To follow up with the eccentric bench press, I threw in a superset that compliments the main movements. In the superset, we have an inclined alternating kettlebell row (horizontal pull) (3a) and the barbell strict press (vertical push) (3b). I performed both movements for 4 sets, 10 reps each.
Last but not least, I wanted to isolate the traps, so I went with some behind-the-back shoulder shrugs (4). These will add some thickness to your upper back by targeting your upper traps, middle traps and levator scapulae. I increased the volume with these, performing them for 3 sets, 15 reps.
If you want to increase your upper body power and overall strength, you should add these movements to your next session!
