Build a powerful upper limb: Bench press + pull-up combination training!

Bench press + pull-up combination training!

　　Bench press and pull-up are the ace movements of upper limb training! These two movements can help us build and strengthen upper limb muscle strength and develop muscles

　　Bench press is an upper limb pushing movement that mainly develops our pectoral muscles, triceps and deltoid anterior bundles! Pull-up is an upper limb pulling movement, which mainly trains the back muscle groups, biceps, and deltoid anterior bundles

　　From the perspective of muscle strength balance, bench press and pull-up training should be level with each other It’s steadily! How strong your bench press is, how strong your pull-ups should be?

Today I will bring you a great combination training: bench press + pull-up super group

　　　The cross-training mode will help you improve your upper limb muscle strength!

　The following is the training process:

　　Weight selection: For the bench press, choose the same weight as your body weight! If you pull-up, just need your own weight!

　　The challenge of cross-section

　The first group: Perform pull-ups X 10  + Bench Press X 1

　　Second Group: Pull-up X 9 + Bench Press X 2

　　The Third Group: Pull-up X 8 + Bench Press X 3

　　The Fourth Group: Pull-up X 7 + Bench Press X 4

　　...

　　...

　　...

　　　Group 10: Pull-up X 1 + Bench Press X 10

　　No rest between groups! Bench presses are performed immediately after pull-ups are completed

　　You will find that each group is 11 times! A total of 110 times! Bench presses and pull-ups are 55 times each!

　　Our goal is to complete the training within 20 minutes. If you cannot complete it within 20 minutes, stop and record the total number you have completed and go back to strengthen the training.

　　Tip: This is a great combination training, but it is not suitable for beginners! You need to have a certain muscle strength foundation!