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ARMS & SHOULDERS (Intermediate/Advanced)
Deltoid Group/Triceps/Biceps
Put an empty bar onto a pair of support racks and load the required
resistance. Stand behind the bar and take a wider than shoulder width
grip. Rotate your arms under the bar and up so that your elbows point
forward and the bar rests on your anterior deltoid muscles and
clavicle bones. Take a 3/4 breath. Tighten your spinal muscles and
lift the bar off the racks. Step forward with it and plant your feet
at hip width, toes pointed slightly out. Lower your elbows and turn
them partially out. Release and take another 3/4 breath. Contract
your shoulder muscles and explode the barbell to a locked-out
position overhead. Keep your back upright and try not to bend more
then 45 degrees away from midline as you elevate the bar. Hold the
bar overhead momentarily and then slowly bring it back down.
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Deltoid Group/Triceps/Biceps