fbpx

Upper Body Push Techniques

Upper Body Push Training

BFS Bench Logo_web

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

Bench Press

Primary Bench Press / upper body push movement

Overhead Presses

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).

Bench Press, Chains

Accomodated resistance bench, allows overloading of the bench as the bar nears the top of the ROM.

Bench Press, Close Grip

This version of the bench uses a close grip to emphasize tricep strength and the lockout ROM.

Bench Press, Dead Press

This movement starts from a dead stop near the chest; can help build strength at the bottom end of the ROM.

Bench Press, Lockouts

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.

Bench Press, Speed

Speed presses are designed to increase the explosiveness and hone technique of the lift

Bench Press, Wide Grip

Wide grip benches reduce the lift's ROM, and can increase the emphasis on pectoral strength.

Decline Press

Bench press movement pattern that emphasizes the lower portion of the pecs, and can improve off the chest strength.

Floor Press

This is a partial ROM lift that can help build strength at the sticking point in the ROM, and build lockout strength.

Incline Press

Variation on the bench that emphasizes the upper portion of the pecs, and the anterior delts.

Push Press

Push presses train the shoulders with overload due to the use of leg drive momentum.

Shoulder Press, Dumbbell

Helps isolate the shoulders reducing assistance from the pecs to build delt strength.

Shoulder Press, Seated

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.

Dips

Bodyweight exercise that builds tricep strength, and is a good bench session finisher.

Dumbbell Press

Movement that improves pec strength, benching stability, and off the chest power.

Dumbbell Press, Incline

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.

Shoulder Flyes

This movement uses light dumbbells to build delt strength.

Tricep Extensions, Cable

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.


Comments are closed.