Today’s upper push workout takes us through three different pushing patterns. Building strength and competence in different planes of motion means you’ll always be ready for any challenge thrown at you.

3 sets:
5 Push-ups
10 Single-arm dumbbell upright row at light weight
*Warm-up pace and intensity

4 sets: Close grip bench press x6 reps @22X1
Rest 90-seconds between sets
*Use a weight that feels like a 7-8/10 effort for all 4 sets

4 sets:
8-12 reps, Right arm half-kneeling single-arm dumbbell press, rest 30-seconds
8-12 reps, Left arm half-kneeling single-arm dumbbell press, rest 30-seconds
*Use a weight that feels like a 7-8/10 effort for all 4 sets

3 sets, for quality:
50-feet Single-arm dumbbell overhead carry (Right side)
10 Dips
50-feet Single-arm dumbbell overhead carry (Left side)
10 Push-ups
Rest as needed between exercises

Posted by Adam Janke

Challenge Accepted

Motivate your friends and the hunting community at large. Share alternate or complimentary workouts. Post your sets in the comments and let us know how you feel pre/post workout.

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