It's DAY 6 and it's time to bench!! Just like we did for squats on Day 2, we are doing 5x5 working sets. Make sure you are properly warming up to your working set weights, this can take 2-4 warmup sets before you reach the weight for your 5x5. Aim for about 70-75% of your 1RM. Keep track of your weights, because next week your goal is to try and add 5-10lbs on your bench sets.
In the video you will see one of my favorite little combinations which is a seated incline cable fly superset with a declined pushup to failure. I love the seated incline cable because you can really concentrate on the upper chest and focus on squeezing and holding. I also love it because sitting in this upright position, you will be engaging your core, so keep your stomach tight throughout the movement. Now for pushups, I use the decline position to target my front delts and upper chest. You will definitely feel a difference in your shoulders going from a regular pushup to a decline pushup. Remember go to failure, AND DONT FAKE IT! Go until your arms can hold you up anymore!!