Barbell bench press
The old faithful of chest exercises, you’re doing it for, well, brute strength. Practice “getting drive” from your legs by firmly planting your feet on the ground. Other tips: Grip the bar wider than shoulder-width, squeeze your shoulder blades together (think about “bending the bar” with your arms as you lift), maintain the arch in your back, and keep your butt in contact with the bench the entire time. Squeeze the bar to activate the traps and tuck your elbows as you lower the bar, bringing it in line with your solar plexus. Explode the bar up and slightly back so it locks over the chin. “As you lift, try to spread your hands as if they were pulling the bar apart,” says Herbst.
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