Powelifting Excercises( Upper Body)
UPPER BODY
Barbell Extensions: This exercise is designed to isolate the medial and outer heads of the triceps. Begin this movement by lying with your back on a bench. Take a medium to close grip on a barbell. Unrack the weight and extend your arms directly above your upper chest. Lower the barbell toward your chin while keeping your upper arms motionless and your elbows turned inward. Reverse the direction by using your triceps to extend your arms to the starting position. Do not let your elbows flare out during the exercise. This movement is best performed keeping the bar away from the forehead. By keeping it closer to the chin we’re isolating those muscles that are more involved with pressing.
Barbell Extensions with Band: Same as above but with a band.
Barbell Extensions on Floor: Same as barbell extensions, but performed on the floor. Performing this movement on the floor takes the legs out of the movement, thus putting more stress on the pressing muscles.
Bench Press: The bench press should be performed with the shoulder blades pulled together and driven into the bench. The elbows should be in a tucked position. The bar should hit you in the lower chest area. It must be pushed in a straight line, not back over the face.
Close Grip Bench Press: Lay on the bench with your shoulder blades pulled together and pressed firmly into the bench. Grab the bar with a close grip; for this program youll want one finger on the smooth part of the bar. Begin the exercise by unracking the bar and lowering it with your elbows in a tucked position. Lower the bar to your lower chest. Keeping your elbows in a tucked position, press the bar back to the starting position.
“One must train the deadlift in a multiyear plan. An 8 or 12 week cycle won’t work. For example, it may take 6 months to raise your hamstrings up to acceptable levels.”