The BENCH
The workout you have been waiting for is HERE
This workout follows along with your Bench Press education, HERE.
As you embark on this workout, you will notice we have been VERY lower body heavy on our Free Workout Fridays…..SO I have a couple of warm ups for you to use. Make sure you get a little sweaty for 5-10 minutes first.
Once you pick where you’re headed, let’s hit the meat of the workout.
ACTIVATION
We’re using the Pallof Press, Push Up, and Seated row to pump a bit more blood to the upper body and ready the shoulder track for load and movement.
THE BENCH PRESS
When it comes to your bench, you don’t want to waste too much time before you get under the bar.
If you’re new to the barbell (WELCOME! SO glad you’re here!) then I suggest performing your neutral grip press with dumbbells to get yourself started.
From there, you will determine your strongest grip and focus on GREAT FORM with a 5×5 set.
THE FINISHER
You will finish our your upper body with a sweet finisher targeting the lats, chest and shoulders. You can choose to perform this as a tri-set OR finish out all of the reps and sets of one exercise before moving on to the next.
PRO TIP:
I prefer doing my finishers in a tri-set or circuit style fashion. This created more a metabolic demand as well as training balance, coordination and cardiovascular efficiency. PLUS, it’s great when the gym is super busy.
I hope you are enjoying our strength series and putting your new knowledge to good use!
WHERE DO I GO FROM HERE?
Check out the NEW APP and get a FREE 14 Day Trial to help you crush your workouts and your goals.
WHAT’S NEXT?
Come back Tuesday as well continue our strength series with the PULL UP.
EXCITING STUFF
Check out the 2 brand new, fully loaded programs:
90 Day Total Transformation
Build Better Glutes
Both are live and ready right now AND all purchases on the 90 Day Program through December 2019 come with FREE personalized macro calculations and support. Happy Shopping!
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