Bench Press Pull Up Workout

Work up to a 3rm.

Bench press pull up workout.

You will try to perform 5 sets x 8 reps on the bench press increasing intensity weight. Pullup and lat pulldown are obviously pull exercises and bench press and press up are push. Lifters should master the push up pull up and inverted row prior to jumping on a bench press. If i want to mix it up in the gym want a new challenge or if i just don t know what to do that day my favorite upper body workout is challenging myself to get as many reps on the bench press and pullups as possible.

It s time to change it up. If you ve spent the past few years following the same body part split chest on monday duh bro then back shoulders arms and legs we ve got some news for you. Do 1 chin up to match your 5rm bench press. Weeks 1 2 rep work.

Work up to a 3rm. Check out these simple workouts and fun exercises that can be done at home with makeshift or no equipment at all. This bench press program is broken up into 3 segments. Then build endurance by finishing your workouts with a total rep goal of 40 pull ups.

Just make sure that you maintain a reasonable amount of assistance work as this is a vital part of improving your bench press strength. Adjust rep number to your strength level. Comparison of muscle activation. Here is how the workout goes.

Accumulate 100 total reps. Try 10x4 8x5 5x8 or 4x10 whatever works to get the job done with solid form. Zelus multifunctional power tower workout pull up dip station adjustable height pull up bar station tower with sit up bench for indoor home gym fitness dip stand 3 1 out of 5 stars 97 188 99 188. Also the name of the exercises often help too.

While matt pudvah c s c s head strength coach at the manchester athletic club in manchester ma admits that a typical body part split isn t a bad approach to accumulating the volume. The idea is to never hit failure always leaving a rep or two in the hole. Get to 50 total reps. You should need 4 7 sets to get there.

Break up the sets to preserve technique. The bench press and push up are upper body training staples. How the bench press program works.