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CHEST & SHOULDER (Intermediate/Advanced/Spotters)

Anterior Deltoid/Serratus Anterior/Pectoralis Group

Lie on a bench so that your shoulders are even with one end. Your head and neck should extend slightly beyond the edge of the bench. Have a "spotter" lift a barbell with the required resistance up over your head. Take a grip slightly wider than shoulder width and lock your elbows. Bring the bar into balance over the middle of your chest. Take a 3/4 breath. Slowly lower the barbell out behind your head while bending your elbows slightly. When the barbell reaches the "sticking Point" at parallel to the floor, you release your breath and pull the bar back up over your middle chest.

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