< strong>Bench press + pull-up combination training!

Bench presses and pull-ups are the ace exercises for upper body training! These two movements can help us build strong upper limb muscles and develop muscles

The bench press is an upper limb pressing movement that mainly develops our chest muscles, triceps and anterior deltoid muscles! The pull-up is an upper limb pulling movement, which mainly exercises the back muscles, biceps, and rear deltoid muscles

From the perspective of muscle balance, bench press and pull-up Upward training should be balanced with each other! No matter how strong your bench press is, your pull-ups must also be strong

Today I’m going to bring you a great combination training: a super set of bench press + pull-ups

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Help you improve upper limb muscle strength through cross-training!

Here is the training process:

Weight selection: For the bench press portion, choose a weight that is the same as your body weight! For pull-ups, you only need your own weight!

Cross-and-crisscross challenges

Group 1: Leading Body-up X 10 + bench press Push X 3

Group 4: Perform pull-ups

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No.10 sets: Perform pull-ups X 1 + bench press X 10

No rest between sets! Perform bench press immediately after completing pull-ups

You will find that each group is 11 times ! 110 times in total! Bench press and pull-ups 55 times each!

Our goal is to complete the training within 20 minutes. If you can't complete it in 20 minutes, stop and record your completed total, and go back to intensify your training.

Tip: This is a great combo, but not for beginners! You need to have a certain foundation of muscle strength!