Regression: Dumbbell bench or supine press
Scapulas retracted and glutes on floor. Will create a natural arch.
Core tight, exhaling at the top.
Inhaling before each rep
Rest: 90 seconds between sides
Non-working arm raised with fist to create stability.
Core braced, hips working to keep body stable.
Inhaling at the bottom, exhaling at the top.
Rest: 90 seconds seconds after each full set
Assisted or non-assisted.
Recommended: through time and progression, start the first one or two sets with assistance.
If you use resistance bands to assist you, you can gradually decrease the amount of resistance you use.
If you’re using an assisted pull up machine, wait until you can do half your bodyweight for 6-8 reps.
It is normal to not increase PR every week in pull ups. Stay consistent every week and it will come!
Rest: 120 seconds
Can use cable or band.
2 second pause at the bottom of each rep.
Not letting elbows go past 90 degrees each rep.
No swinging. Weight where reps are slow and controlled.
Rest: 90 seconds
Neutral spine with a posterior pelvic tilt (no arching lower back, but rather tucking hips in).
Can use a band under torso for assistance
Progression: loaded push-ups
Rest: 90-120 seconds
https://youtu.be/pKBOom7vQiU
Torso at 90 degrees.
Light weight to avoid swinging momentum.
Core tight and braced.
Rest: 60 seconds
Seated to avoid gaining momentum.
Lightweight and in a ‘scooping’ motion. Going halfway up, back down, and back up into a full chest fly.
Rest: 90 seconds
