| For this exercise you will need a squat rack with adjustable spotting pins. Set the pins up so that when the barbell rests across them there is a bend in your elbow. Therefore when you press the bar up you will be only moving in the top 50% of your range of motion. Once the rack and bar are set up position yourself on the bench such that the bar is above your chest. Once you are lying on the bench retract your Shoulders, pulling your shoulder blades together, plant your feet, and then press the bar up. Then return to the starting position. Remember to keep your butt down on the bench and not to lift your feet off of the floor. |
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