Bench Press Pull Up Workout

To execute a pull up find an overhead bar and grab the bar with a slightly wider than shoulder width grip.

Bench press pull up workout.

Huitrady power tower dip station and dumbbell stool pull ups home indoor single parallel bars weightlifting barbell. I suggest the barbell bench press the single armed dumbbell row and the barbell back squat as your only strength training exercises. This external weight plus your body weight total weight. Use a weight belt to add the external weight.

Other exercises that otherwise seem good may just be redundant. 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. So you have a back biceps day a leg day don t skip leg day kids a. Most change up exercises to spur progress when really more rest and food along with efficient and tough training make the real changes.

My favorite push pull combo of all time is the bench press and pullup. 3 sets of max reps. Here is how the workout goes. A push pull workout is is much more efficient than the classic approach whereby you work different muscle groups every day.

3 sets of as many reps as possible. How to do it. Try to perform at least one chin up with the same resistance as your 5 rep max bench press. Do 3 preparation sets of 3 reps 60 65 and 70 of 3rm then do one set of as many reps as possible with 75 of 3rm.

The following workouts are to be completed 36 48 hours apart. Your starting position begins with your body in a fully hanging position. 3 sets of 15 20 reps. For the moves done for 5 5 add five pounds at the end of each four week cycle.

3 sets of 15 20 reps. Perform the push days on mondays and thursdays and the pull days on tuesdays and fridays resting the remainder of the days.