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Upper Back + Chest

Writer's picture: MJ StockMJ Stock

Warm up + Stretches + Plate Raises.


Remember if you are going heavier on these workouts- lighter weight usually = higher reps. Heavier weight usually = the lower rep range (but more rounds).


*DB stay in front of you on legs, think pinching shoulder blades together more backward (not upward). Good posture.

DB Standing Scapular Retraction (Light). 1x25

DB Standing Scapular Retraction (Heavier). 3x10-15


Hanging Scap Retractions. 1x25 Regular hang position.

Hanging Scap Retractions. 1x25 WIDE hang position. (Will be harder and smaller ROM).


Pull Up OR Assisted Pull Up: 5x5. WITH PROPER FORM: Scap retraction, head up and chest up for entire movement- especially @ top position. (Shoulders will be back, elbows will be more forward).


SS: "D"-Bar Grip Lat Pull Down / Band Lat Pull Down (Red or Black Band): 4x15/25.*Hook the band overtop of the lat pull down machine and position yourself the same as your Cable lat pull down movement. Practice same form as "pull-ups".


Single Side- Barbell Landmine Row: 4x15-25/side. NOT a upper back/trap row. MID BACK pinch the shoulder blade into spine. Do not rotate body- support yourself with other hand on leg w/ flat back. Chest presses through- NOT just moving your arm in a "row" movement.


Double Landmine Row (weighted as able) w/ "DD" Grip: 5x10. *Support neutral back by pelvic tuck + External rotation when you are bent over in an athletic squat stance.


Prone (Facedown)- 45 Degree Bench DB Double Row: 5x10-25. *Think of rowing DB into your hip pockets. BACK PINCH! Neutral neck!


Narrow Incline BB Bench Press: 4x15-25. *Shoulders back and down, big arch in back + big open chest to ceiling.


90 Degree Chest Press Machine: 4x10. Warm up to find something heavy for 10 reps. MOVEMENT MUST BE FULL ROM: STRETCH HANDS PAST CHEST WHILE KEEPING CHEST UP AND SHOULDERS BACK AND DOWN. DO NOT LET TRAPS RAISE UP TOWARD EARS. Keep arms and elbows at a 45 degree angle with your body.


90 Degree Chest Press Machine for 1.5 Rep Movement: (Lighter) 4x10. MOVEMENT MUST BE FULL ROM: STRETCH HANDS PAST CHEST WHILE KEEPING CHEST UP AND SHOULDERS BACK AND DOWN. DO NOT LET TRAPS RAISE UP TOWARD EARS. Keep arms and elbows at a 45 degree angle with your body.


Landmine BB Chest Press: 1x100. *On knees post up and squeeze glutes underneath you to stay strong in the low body while repping. Head up, chest up and open keeping your shoulders back and down - this will limit your ROM. Good posture.

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