Start Position
- Lying face up on barbell bench with an overhand grip and your arms extended over your chest

Procedure
-
*    Lower the barbell with control to mid-chest (nipple line)
*    Raise the weight to the start position and repeat for the
      prescribed number of repetitions

Coaching Keys
-
*    Keep your feet on the floor and your hips, shoulders and back of
      your head on the bench at all times
*    Your grip should be somewhere between the smooth inner part of
      the bar and the small ring towards the outside of the bar

You Should Feel - Working your chest, shoulders, and arms


 
Start Position – Lying face up on a flat bench, holding two dumbbells at the outside edges of your shoulders with your palms facing your thighs
 
Procedure

·       Lift both of the dumbbells straight up over your chest
·       While keeping one arm straight, lower the other dumbbell and touch it to the outside of your shoulder
         and push it back up
·       Switch arms and repeat for prescribed number of repetitions for each arm
 
Coaching Keys

·       Keep your non-working arm straight and your feet on the floor with your hips and shoulders on the
        bench at all times
·       Keep your stomach drawn in to stabilize the core
 
You Should Feel - Working your chest, shoulders, and triceps





Start Position
- Lying face up on an incline barbell bench with an overhand grip and your arms extended over your chest

Procedure
•    Lower the barbell with control to just above chest height halfway between your collar bone
      and mid-chest
•    Raise the weight to the start position and repeat for the prescribed number of repetitions

Coaching Keys

•    Keep your feet on the floor and your hips, shoulders and back of your head on the bench at all times
•    Your grip should be somewhere between the smooth inner part of the bar and the small ring towards the
      outside of the bar

You Should Feel - Working your chest, shoulders, and arms






D.R. Semmes Family YMCA

3233 N. St. Mary's
San Antonio TX 78212
210-246-9622

Copyright © YMCA of Greater San Antonio


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