Let’s Train

Works

• Front of the shoulder · anterior deltoid
• Side of the shoulder · lateral deltoid
• Back of the upper arm · triceps brachii
• Deep trunk · transversus abdominis

Needs

Barbell and plates, rack with safety bars

Setup

Set the bar in a rack at chest height. Hold it a little wider than your shoulders. Step under it so it rests on the front of your shoulders. Step back with feet hip-width apart.

Set the safety bars just below the lowest point of the lift, or have a spotter beside you.

Steps

1. Tighten your stomach and buttocks.
2. Move your head back a little and push the bar straight up.
3. When it passes your forehead, bring your head forward under it.
4. Lock your arms straight above your head.
5. Lower the bar slowly to your shoulders.

Breathing

Breathe in as you lower. Breathe out as you push.

Where you feel it

In your shoulders and the back of your upper arms. Your stomach and buttocks keep you still.

Common mistakes

• Leaning far back and arching the lower back.
• Pushing the bar forward instead of straight up.
• Bending the knees to help the bar up.

When to stop