On the close grip bench give me a 3 second eccentric (negative), a slight pause at the chest, then explode to the top. Make sure you are choosing a weight that allows you to keep a controlled eccentric. We’ll be going heavy next week for sets of 3. Same deal with the strict pull-ups. 3 second controlled eccentric to full extension, then pull your chin above the bar.
Enjoy the hypertrophy work. On the banded hammer curl I want you to give me a 30 second isomeric hold at the top, then immediately hit the DB alternating hammers. Slow and controlled on the banded tricep extension. Cables are fine as well if you prefer those or don’t have bands. I prefer bands because it’s easier for me to choke up on them or ease off without having to adjust the weight on a cable.
The engine builder is pretty straight forward. Get after it.