Pause Bench Press (6 x 4)

3 Second Pause at the BottomPlease make sure that when you are benching that you are in a safety rack, have a spot, or at least don't have the collars on your bar for safety!!

Lie on the bench with the heels on the ground.  Put plates down under your feet if you aren't tall enough to have your heels down while lying on the bench.  Grip is just outside of the shoulders.  Wrap the thumb for safety.

Pull the shoulders back and down and pinch the armpits in!

Lower the bar to the chest and pause for 3 seconds.  Then without a bounce off of the chest - press to lock out.

Barbell Upright Row (5 x 8)

You will grip the bar with a narrow grip and deadlift it to the waist.

With no assistance from the legs shrug the shoulders and pull the elbows high and outside keeping the shoulders pulled back.

Bring bar to just below the collar bone - and then straighten back to the waist.