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Inverted Rows

LIFT: INVERTED ROWS

FOCUS / PURPOSE: UPPER BACK, SHOULDERS

EQUIPMENT: FLAT BENCH, BAR

TECHNIQUE
1. The athlete should begin with the heels of his feet resting on a bench.
2. He will grip the bar at the same width as he would for a bench press.
3. The athlete will pull his body upwards so his chest touches the bar.

COACHING POINTS
1. The athlete should not rock or sway to bring his body towards the bar. If he does this, then he should perform the Bent Over Rows to develop his upper back strength.

2. The athlete should have his feet set at a distance away from the bar in that his legs would be fully extended at the top of the exercise.

ELEVATED PUSH-UPS WORKOUT

1. Peak Phase – 3 sets
Week 9: Repetitions for each set – 4, 6, 8
Week 10: Repetitions for each set – 5, 7, 9
Week 11: Repetitions for each set – 6, 8, 10
Week 12: Repetitions for each set – 7, 9, 11

Click here for video showing how to properly perform the inverted rows.