"Reverse BP/Headbanger Lynne"...

5 Rounds For Max Reps:

Reverse Bench Press (125)

Headbanger PullUps

BP -15-15-15-15-15

HBPU - 25-25-25-25-25

75/125 - -200 total reps*

*rest as needed between sets and movements. Post reps for both exercises in all rounds.

Cash Out: Low-to-High Fly - 3x8 @ 50lbs

Anatomy of the Reverse-Grip Bench Press

“One study showed that using a reverse grip on the bench press – flat bench, not incline – increased subjects’ upper pec activity by 30%. And when you go from a flat bench to an incline, it’s supposed to hit the upper pecs even more, right? Yes, it does. But research has shown that it's only a 5%-10% increase. (However, the front delt activity increases by over 30%.)

Now, compare a flat bench press to what most consider “the standard” for upper pec development, the incline bench press. Muscle activity only goes up by about 5%, maybe 10%, on the incline. On the same bench – a flat bench – just by flipping your grip to a reverse grip, it increases the upper pec activity by 30%.

Long story short, if you're trying to hit more of the upper pecs, reverse-grip bench press NEEDS to be a part of your chest-training repertoire. If you want to stick with the incline bench, that's fine. Just know that if upper pec development is a problem for you, the reason might just be that you're focusing on the incline versus using the reverse grip on presses”. - Jim Stoppaniy

“Headbanger pull-ups are one of the best body weight exercises to build up your upper back and biceps. To perform headbanger pull-ups you pull yourself up to the bar and then push and pull horizontally, head in line with the bar”. - Strength and Physique

AVG HR - 126 BPM

MAX HR - 149 BPM