Arching for Bench
Max Effort Upper
1️⃣Arch Bar 1RM
-against single looped average bands
2️⃣Arch Bar 3x4
-against single looped average bands
-upper back/lat engagement emphasis
3️⃣Incline DB Rollbacks 4x7
-30° incline
4️⃣Plate Loaded Row Machine 3x10
-1sec pause at contraction
-bilateral
-double overhand, high elbows, targeting rear delts
1️⃣Arch Bar 1RM
-against single looped average bands
2️⃣Arch Bar 3x4
-against single looped average bands
-upper back/lat engagement emphasis
3️⃣Incline DB Rollbacks 4x7
-30° incline
4️⃣Plate Loaded Row Machine 3x10
-1sec pause at contraction
-bilateral
-double overhand, high elbows, targeting rear delts
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