Movement This is an aggressive and violent movement of extending the ankles

Movement this is an aggressive and violent movement

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Movement: This is an aggressive and violent movement of extending the ankles, knees, and hips. As you become fully extended, allow the bar to stay tight to the hips and let it to make contact. Once full extension is reached, pull elbows up and out to the side. Your goal is to get the elbows as high as possible while keeping the bar close to your body. Control the weight as you lower it back to the starting position. Care should be taken to avoid low back rounding or bending with the arms.
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BENCH PRESS Starting Position: Grip the bar at shoulder width or slightly wider. Thumbs wrapped around the bar, hands evenly spaced. Position the bar above the eyes at the start, arms straight. The feet must remain on the floor, rear end on the bench, and the head and shoulder stationary. Squeeze the shoulder blades together; put the head flat on the bench and feet flat on the floor . Movement: Lower the bar slowly to your chest. Keep the elbows under the bar. Touch the chest lightly. Forcefully, but under control, press the bar back up to arm length. Be sure not raise rear end off the bench while pressing. BARBELL INCLINE PRESS Starting Position: Grip the bar at shoulder width or slightly wider, thumbs wrapped around the bar, hands evenly spaced. Position the bar above the eyes at the start, arms straight. The feet must remain flat on the floor, rear end on the bench, and the head and shoulders stationary. Squeeze the shoulder blades together; put the head flat on the bench and feet flat on the floor . Movement : Lower the bar slowly to a point just below the clavicles and just higher than the nipples. Keep the elbows under the bar. Touch the chest lightly. Forcefully, but under control, press the bar back up to arm length. Be sure not to raise the rear end off the bench while pressing. The elbows must be under and inwards slightly of the bar, to prevent excess strain on the shoulder joint.
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NARROW GRIP BENCH Starting Position : Lie back flat on bench with head, shoulders and back in contact with bench. Feet should be flat on the ground. Grasp the bar with a grip narrower than shoulder width apart. Be sure to wrap your thumbs around the bar. Movement: Lower the bar to touch the chest slightly below nipple level, keeping wrist rigid and elbows in. Push bar upward until the elbows are fully extended and bar is directly above the chest. DUMBBELL INCLINE PRESS Starting Position : Grasp two dumbbells of even weight. Set them upright on the thighs. Slowly lie back onto the bench and position the dumbbells at nipple level. Squeeze the shoulder blades together; put the head flat on the bench and feet flat on the floor . Movement: Press the dumbbells upward under control. When pressing, allow the dumbbells to come towards the mid-line so that they touch lightly at the top. Pause and lower them back to the starting position. When the set is complete, set the dumbbells back on the thighs upright. Sit up with dumbbells carefully and return them to the rack.
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BARBELL FRONT SHOULDER PRESS: Starting Position: Grasp the bar using a thumb grip. Place feet hip width apart.
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  • Fall '19
  • Physical exercise, Barbell, Weight training

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