Chest, Back, Shoulders - 6x6…

KB Power Floor Fly - 53lbs

KB High Pull  - 53lb

KB Military Press - 53lbs

Cash Out: 

Reverse Grip Bear Push Ups - 3x6

Close Grip Pull Ups - 2x12

Band Pull Apart - 3x12 @ Purple

“It's a fact that close-grip pulls are one of the best ways to work your lower lats.

But the story doesn’t end there. The muscles recruited during a close-grip pull-up include the intrinsic muscles of the hand, the forearm and upper arm muscles that directly support the pull, as well as the upper back muscles and deltoids that are necessary to maintain it.

The pull itself extends the humerus bone and activates the latissimus dorsi, teres major, pectoral and trapezius muscle group. Let’s take a closer look at the anatomy and mechanics of these greatest targets of the close-grip pull-up.

The lats

The latissimus dorsi is a major upper back muscle that connects the vertebrae in the thorax and lumbar regions and the iliac crest of the hip bone to the humerus bone of the upper arm. During a close-grip pull-up, this muscle is responsible for keeping the humerus in an adducted position (bringing the arm towards the center of the body). The maximum activation of the upper fibers of the latissimus dorsi happens when the hands are pulled towards the axilla from their starting position which is above shoulder height.

The traps

The upper fibers of the large trapezius of the upper back run all along the posterior base of the skull and the cervical vertebrae of the neck, attaching to the lateral part of the clavicle and along the spine of the scapula. The middle fibers of the trapezius begin on the upper thoracic vertebrae and run to the spine of the scapula. During a pull-up, the upper fibers of the trapezius are responsible for pulling the clavicle upwards, while the middle fibers pull the scapula towards the vertebrae.

The pecs

The sternal-costal head of the pectoralis muscle originates at the lateral manubrium, the six sternum costal cartilages and the eternal oblique aponeurosis and it inserts at the humerus. Both the sternal-costal and clavicular heads of the pectoralis major are responsible for the adduction, medial rotation and transverse flexion of the upper arm. At the beginning of the close-grip pull-up, the pectoralis major gets activated to adduct the humerus”. - Gym Guider

AVG HR - 131 BPM

MAX HR - 164 BPM

@ LHP