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    (Best Chest) Bench Press: Supine, Medium Grip, Thumbs In, Bench, Barbell, Speed/Power Rep #591

    Listed by Aaron Yamaguchi MS, ATC, CSCS, USAW, USATF


    Exercise Name: (Best Chest) Bench Press: Supine, Medium Grip, Thumbs In, Bench, Barbell, Speed/Power Rep #591











    Primary Muscles:
    CARDIO BURST
    CHEST
    TRICEPS

    Technical Difficulty:
    3 ALARM FIRE: ADVANCED INTENSITY

    Equipment:
    BARBELL
    BENCH

    Training Benefit:
    CARDIO BURST
    POWER/SPEED


    Starting Position: Lie with the back on a Bench, feet on the ground. Grasp the Barbell 6 inches wider than shoulder width with the thumbs facing in and the arms extended above the chest. Contract/brace the abdominals as if receiving a punch to the midsection and hold. Lower the Barbell to the midchest/nipple line.

    Progress
    : Extend the arms and lock out the elbows. Return to the starting position and repeat at a pace of one second on the way up, one second on the way down.

    Tips
    : Shoulder, High Level Precautions. If shoulder problems/pain exist, do not let the elbows pass the level of the body.

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