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    (Best Chest) Bench Press: Supine, Medium Grip, Thumbs Out, Bench, Dumbbell, Speed/Power Rep #599

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


    Exercise Name: (Best Chest) Bench Press: Supine, Medium Grip, Thumbs Out, Bench, Dumbbell, Speed/Power Rep #599











    Primary Muscles:
    CARDIO BURST
    CHEST
    TRICEPS

    Technical Difficulty:
    3 ALARM FIRE: ADVANCED INTENSITY

    Equipment:
    BENCH
    DUMBBELLS

    Training Benefit:
    CARDIO BURST
    POWER/SPEED


    Starting Position: Lie with the back on a Bench, feet on the ground. Grasp the Dumbbells 6 inches wider than shoulder width with the thumbs facing out and lower the Dumbbells to the midchest. Contract/brace the abdominals as if receiving a punch to the midsection and hold.

    Progress
    : Press the weight upward and extend the arms. Return to the starting position and repeat at a pace of one second on the way up and 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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