Page 112 - Ian Oliver Boxing Fitness

HEAD UP EYES LOOKING UPWARD TO MAINTAIN SAFE BACK POSITION ,IFT
THE BAR IN ONE SLOW mUID MOVEMENT TO SHOULDER HEIGHT mIPPING

THE PALMS OF THE HANDS OVER TO SUPPORT THE BAR WHICH SHOULD REST
ON THE UPPER CHEST PRIOR TO THE UPWARD PRESS 0RESS OVERHEAD
UNTIL THE ARMS ARE FULLY EXTENDED 2EVERSE THE PROCEDURE TO LOWER

THE BAR BACK TO THE CHEST AND THEN mIPPING THE HANDS FORWARD
LOWER THE BAR TO THE mOOR TOUCHING THE PLATES DOWN LIGHTLY BEFORE
CONTINUING 3TART WITH AN UNLOADED BAR AS A REHEARSAL IN THE lRST

SESSIONS PERFORM ONLY A FEW REPETITIONS ADDING MORE AS YOU GROW
ACCUSTOMED TO THE LIFT

"ENCH 0RESS FOR CHEST ANTERIOR DELTOIDS TRICEPS

'RIP THE BAR IDEALLY AN /LYMPIC BARBELL SLIGHTLY WIDER THAN
SHOULDER WIDTH %NSURE BACK IS mAT AND FEET lRMLY PLANTED ON THE

mOOR ,OWER THE BAR TO THE CHEST INHALING AS YOU DO SO %XHALE AS
YOU DRIVE THE BAR UPWARD TO ARM S LENGTH 0AUSE FOR A SECOND AT
THE TOP AND BOTTOM OF THE LIFT 4AKE ABOUT SECONDS TO LIFT AND

THE SAME TO LOWER COUNT THE SECONDS TO YOURSELF TO PERFECT YOUR
TIMING ! SPOTTER IS RECOMMENDED FOR HEAVY LIFTS )F TRAINING ALONE BE
ABSOLUTELY CERTAINLY THE WEIGHT IS COMFORTABLY WITHIN YOUR CAPACITY

TO ELIMINATE THE RISK OF INJURY AND EMBARRASSMENT

"ENCH PRESS