2B Bench Press
Sets: 5 Reps: 6, 3, 6, 3, 12 Tempo: 211 Rest: 90 Seconds
Lie on the bench, 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. This should also cause your knees to bend 45 degrees so that your feet are planted far back-it's ok if the balls of your feet are in contact with the floor but your heels are in the air. Now switch to an overhand, shoulder-width grip. Lift the bar off the rack, and hold it directly above your chest . Squeeze the bar hard, and arch your upper back. Lower the bar to just below your nipples, tucking your elbows close to your sides as it comes down . Once the bar touches your chest, push your feet hard into the floor (dropping your heels if they're up). Press the weights up, focusing on pushing it back slightly toward your face. When the bar is halfway up, begin flaring your elbows outward to lock it out. That's one rep.