Upper Body Day: Chest/Bench Press Priority
If I am working out 4x per week I prefer to run an upper/lower body split. It gives me the opportunity to work every muscle group 2x with plenty of rest in between sessions and each day I can prioritize specific muscles and skills by placing them earlier in the exercise order. Here is an example of my upper body day with an emphasis on the chest/bench press.
A1. Barbell Bench Press 3x4-6 - I always kick off my day with a heavy compound lift. I do this because this is when my muscles are most fresh (haven’t built up any fatigue) so I can challenge them most with load and with an exercise that requires some sort of skill. I take this movement right to the point where I feel my technique starting to break down. Once that happens, I move on.
B1. Machine Chest Press 3x8-10 - The next movement “looks” a lot like the first one. I am still hitting my chest/front delts and triceps. However, since fatigue of these muscles is starting to set in, I’ll use a machine that is externally stabilized meaning I don’t have to be so concerned with stabilizing the bar or its path. All I have to focus on is moving some weight. Take this one within 1-2 reps of failure.
C1. Bench Supported Single Arm Lat Pull Down 3x10-12 Per Side - At this point the chest/front delts and triceps should be exhausted, it's time to shift our focus to the back. Set up an incline bench in front of a cable stack with the D handle set high. Drive the non working hand into the bench to keep from letting the body rotate and pull your working side's elbow down to your hip.
D1. Behind The Back Cross Cable Lateral Raise 3x12-15 - We’ve hit most of the muscles on the anterior and posterior side of the upper body. Let's move to something lateral. Set the pulleys low for this one, grab each side's D handle with the opposite hand so that you’re pulling the cables into an X behind the body. Raise your arms out to the side and slightly in front of your body.
E1. Incline DB Curl 3x10-12 - An upper body day wouldn’t be finished without some direct arm work right? We’ve already hit the triceps pretty hard during our pressing movements, so let's focus on the biceps today(save direct triceps work for your second upper body day where back movements are the priority)
F1. Side Plank 2x Per Side For Time - Everyday should include some kind of core movement, whether it be lateral flexion, rotation/anti rotation, flexion/extension. Always start with your non-dominant side, and hold for time. Whatever you do for time on that side match with the other.
