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Grip & Lock Upper 20

Grip & Lock Upper 20 preview
Upper · 20 min
Grip & Lock Upper 20

Chest, shoulders, back, and grip. Built around the cab step and trailer.

20 min
Base
Truck stop
Session timer
0:00

Space needed

3ft x 6ft, cab step required

Warm-up

  • Arm circles forward/back
    30s each

    Small to big, keep the shoulders down.

  • Scap push-up
    10 reps

    Straight arms, only the shoulder blades move.

  • Bird Dog
    8/side

    Slow reach, pause 1 count at the top.

Push / Pull Superset — 4 rounds

As continuous as possible
  • Push-Up
    8-12 reps / 30s

    Elbows at 45, full lockout at the top.

  • Inverted Row
    10-12 reps / 30s

    Pull the chest to the hands, pause at the top.

Shoulder + Grip Finisher

3 rounds
  • Pike Push-Up
    6-10 reps / 30s

    Feet on cab step, hips high, crown of head between the hands.

  • Bench Dip (off cab step)
    10-12 reps / 30s

    Hands next to hips, elbows track straight back.

Coach note

Steering wheel grip goes soft over years. This rebuilds it. If nothing's overhead-safe, skip the pike and add a second row set.