Bench & Upper Back

(Week 6, Starter Powerlift Progression)
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Day Overview

This session reinforces bench press strength with high-intensity singles and doubles, supported by accessory work for shoulder stability, triceps, and upper back. Focus on explosive power and proper technique to maximize pressing capacity.

Exercises

  • • bench press

    barbell bench press

    Prescribed Sets:

    4 sets of 2-3 reps at 88-90% of 1RM with RPE 8-9, emphasizing controlled descent and explosive push. Rest 2-3 minutes between sets.

    Working Sets:

    4

  • • incline db press

    incline dumbbell bench press

    Prescribed Sets:

    3 sets of 6-8 reps at RPE 7-8, focusing on upper chest activation and controlled movement.

    Working Sets:

    3

  • • Assisted Dips

    Stand on the assisted dip machine and grip the handles with your palms facing inward. Step onto the foot platform to support your body weight, reducing the load. Keep your torso upright and elbows close to your sides. Lower your body by bending your elbows until your upper arms are parallel to the ground or slightly below. Push through your palms to extend your elbows and return to the starting position. Maintain a controlled movement throughout, keeping your core engaged and avoiding excessive swinging or leaning forward.

    Prescribed Sets:

    3 sets of 8-10 reps at RPE 7, emphasizing triceps and lower chest engagement.

    Working Sets:

    3

  • • face pull

    cable face pull with external rotation

    Prescribed Sets:

    3 sets of 12-15 reps at RPE 7, supporting shoulder health and posture.

    Working Sets:

    3

  • • Ab Wheel Rollout

    Kneel holding ab wheel, roll forward extending body, roll back contracting abs.

    Prescribed Sets:

    3 sets of 8-10 reps at RPE 7, strengthening core stability for pressing support.

    Working Sets:

    3

  • • Seated Calf Raises

    Sit on the calf raise machine with your feet positioned on the foot platform, ensuring the balls of your feet are supported. Place your thighs under the padded lever. Push through the balls of your feet to raise your heels as high as possible, squeezing your calves at the top. Slowly lower your heels back down to the starting position, feeling the stretch in your calves. Keep your knees stationary throughout the movement, and avoid using momentum by controlling the movement with your calf muscles.

    Prescribed Sets:

    3 sets of 15-20 reps with RPE 6-7 for lower leg balance.

    Working Sets:

    3

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