Deep Chest
Max Effort Upper
Bottom Miss
1️⃣2.5” Cambered Bar Pause Bench 1RM
-bench grip
-don’t let the bar crush your chest, target to touch your shirt
2️⃣2.5” Cambered Bar Pause Bench 3x3
-2 finger widths closer grip
-keeping lats tight on the way up
3️⃣Pause Reverse Flye Pec Deck 3x6
-palms down
-initiate from the mid back/shoulder blades
4️⃣Banded Front Raise 4x40
-hip to eye level
-keep tension in band at bottom
Bottom Miss
1️⃣2.5” Cambered Bar Pause Bench 1RM
-bench grip
-don’t let the bar crush your chest, target to touch your shirt
2️⃣2.5” Cambered Bar Pause Bench 3x3
-2 finger widths closer grip
-keeping lats tight on the way up
3️⃣Pause Reverse Flye Pec Deck 3x6
-palms down
-initiate from the mid back/shoulder blades
4️⃣Banded Front Raise 4x40
-hip to eye level
-keep tension in band at bottom
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