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Two-A-Day Training (D II, AM)



SETS: 2 REPS: 7-9 REST: 90 SEC.

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, shoulderwidth grip. Lift the bar off the rack and hold it at arm's length above your chest [1]. Squeeze the bar hard and arch your upper back. Lower the bar to the upper part of your chest, tucking your elbows close to yours as it comes down [2]. 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 fl aring your elbows outward to lock it out. That's one rep.


Exercise Step: