Upper Body Push Techniques
Upper Body Push Training
Techniques related to upper body pushing movements, such as the bench press and movements to supplement the bench press
Primary Movements:
These are lifts that you can use as a primary movement in a upper body 'push' session, or Bench Day
Primary Bench Press / upper body push movement
Primary Shoulder Press / upper body push movement
Assistance Movements:
These are lifts that you can use as an accessory to your primary movement in an upper body 'push' session, or Bench Day. Program accessories to strengthen weak points in your range of motion, or address technical deficiencies.
Some accessories could also be substituted for the primary movement, depending on the specificity of the accessory, and the point in your program (how far out you are from a competition).
Accomodated resistance bench, allows overloading of the bench as the bar nears the top of the ROM.
This version of the bench uses a close grip to emphasize tricep strength and the lockout ROM.
This movement starts from a dead stop near the chest; can help build strength at the bottom end of the ROM.
This partial ROM movement allows you to overload the bench, helps you work on lockout strenth, and can help address weak portions of the ROM.
Speed presses are designed to increase the explosiveness and hone technique of the lift
Wide grip benches reduce the lift's ROM, and can increase the emphasis on pectoral strength.
Bench press movement pattern that emphasizes the lower portion of the pecs, and can improve off the chest strength.
This is a partial ROM lift that can help build strength at the sticking point in the ROM, and build lockout strength.
Variation on the bench that emphasizes the upper portion of the pecs, and the anterior delts.
Push presses train the shoulders with overload due to the use of leg drive momentum.
Helps isolate the shoulders reducing assistance from the pecs to build delt strength.
Also called military press, helps isolate the shoulders and overload pressing weight versus the overhead press.
Supplemental Movements:
Supplemental lifts are used to address a specific weakness or muscle. They are non-specific to the primary, or competition lifts. They may work the same, or some of the same muscles, but are different movement patterns and may use different energy systems.
Bodyweight exercise that builds tricep strength, and is a good bench session finisher.
Movement that improves pec strength, benching stability, and off the chest power.
Movement that improves pec strength, emphasizing upper pecks and anterior delts; bench stability; and off the chest power.
Shoulder Dumbbell Raise, Lateral
Isolates and strengthens the lateral delts.
Shoulder Dumbbell Raise, Front
Isolates and strengthens the anterior delts.
Shoulder Dumbbell Raise, Rear Lateral
Isolates and strengthens the rear delts.
This movement uses light dumbbells to build delt strength.
Tricep isolation movement using the cable station.
Tricep Extensions, Lying Dumbbell
Lying tricep isolation movement using dumbbells.
Tricep Extensions, Skull Crushers
Lying tricep isolation movement with a barbell.
Upper Body Box Jumps/Plyo Push-Ups
This movement helps build explosive, off the chest power.
