Dynamic Upper Body Football Lift

Rebout Push Ups Variations
Neutral Grip Press 3 X AMRAP
“Kroc” Rows
Close Grip Pulldowns
Weighted Dips
Hanging Leg Raises

Another dynamic upper body day. Started off with rebound push up variations. Then went to neutral grip presses. Did a few with straight weight and then added some bands. This really increases the time under tension. You have to be careful not to over do it with bands, but when you add them to training they make a huge difference.

I also added Kroc Rows. If you never tried them you really should. Doing high rep one arm rows build a huge amount of muscle on your upper back. I also increased grip strength so you won’t have to worry about dropping that deadlift again.

Chris Barnard
Chris Barnard

Chris Barnard is a strength and conditioning coach at Strength Camp, a hardcore athlete training facility in St. Petersburg, Florida, as well as author of multiple performance programs. He has worked with athletes at all levels and from many different sports to produce the highest level of performance in each. He currently resides in St Petersburg, Florida and continues to pursuit breakthroughs in athletic performance.