Build Explosive Strength: Workout II
Exercise 2 Incline Bench Press
Sets: 2-4 Reps: Work Up to a 3 RM Rest: 45-60 Seconds
Set an adjustable bench to a 30- to 45-degree incline and lie down on it. Grab the bar underhand and pull your torso up and forward, resting your head on the bench before the rest of your body. Your eyes should be under the bar. Now switch to an overhand, shoulder-width grip. Lift the bar off the rack and hold it at arm's length above your chest . Squeeze the bar hard and arch your upper back. Lower the bar to the upper part of your chest, tucking your elbows close to your sides as it comes down . Once the bar touches your chest, push your feet hard into the floor. Press the weight up, focusing on pushing it back toward your face. When the bar is halfway up, begin flaring your elbows outward to lock it out. That's one rep.