Graham, John MS, CSCS*D, FNSCA

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John Graham, MS, CSCS,*D, FNSCA

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TYPE OF EXERCISE

Upper body and multijoint.

MUSCLES USED

Deltoid, trapezius, serratus anterior, triceps brachii.

STARTING POSITION

• Position a standard weightlifting bar at chest level in a squat or power rack (not pictured).
• Load barbell evenly on both sides and secure weights with collars.
• Position the feet flat on the floor.
• The head, shoulders, and upper back should be erect.
• Grasp the barbell shoulder-width apart with a closed pronated grip.
• Inhale before initiating the movement.
• Lift the barbell off the rack and rest the barbell on the upper chest.

ASCENT (UPWARD MOVEMENT)

• Begin the motion by pressing the barbell upward.
• Exhale as the resistance passes the sticking point.
• Avoid arching the lower back or moving the feet or buttocks from their stationary position.
• Keep the wrists rigid and the forearms perpendicular to the floor and parallel to each other.
• Continue pressing the barbell upward until the elbows are fully extended, but not forcefully locked.
• At the completion of the lift, the barbell should be in line with the supporting joints (i.e., wrist, elbow, shoulder).
• Keep the body rigid throughout the ascent.

DESCENT (DOWNWARD MOVEMENT)

• Begin the descent by lowering the resistance in a slow, controlled manner toward the chest.
• The elbows will move down past the shoulder and slightly away from the body.
• Wrists should be kept firm and rigid.
• Forearms are parallel to each other and perpendicular to the floor.
• Lower the resistance to the upper chest; avoid bouncing the resistance off the chest.
• Keep the head, shoulders/upper back area and buttocks erect and the feet securely on the floor.
• Keep the body rigid throughout the descent.
• Inhale before initiating the ascent for the next repetition.

Figure 1

Figure 2