1. BENCH PRESS
KEY POINT: Learning the arch
1. Stay engaged
Don’t loosen up when unracking the bar.
2. Pull your glutes to your shoulders
You should create a subtle “decline” arch in your lower back.
3. Pull the bar to your chest
Slowly lower the bar in a controlled manner.
4. Kick your heels
Your heels should be planted very firmly on the ground when your chest makes contact with the bar in order to fire it back up.
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