the rise of the bar on the chest

Lifting barbells for the chest — technique exercises:

1. Place the barbell on the floor. Take the neck wide grip “the castle”. The index and middle fingers are superimposed on large. Sit back, shifting weight on the foot. Keep your back straight and your head straight. The shoulders should be placed over the neck, chest leaned forward. This will be your initial position.
2. Start lifting barbells while straightening the knees. Back bend in the lower back, arms remain straight. Control the movement of the rod. When the rod is raised to the level of his knees, begins the second phase of the climb.
3. Legs fully extended, a further lifting rod carried by the extension of the trunk. When a Griffon reaches mid-thigh, the work included the extensors of the legs. Move the knees under the fingerboard, moving the pelvis forward. While straining thighs, calves, again straightening the knees. At the end of the movement the torso should be fully extended and slightly leaning back, arms still straight, as at the end of the first stage of the climb.
4. The third stage of ascent is called “undermining”. When the body completely straightened, and the rod is at the level of the abdomen, performs a jump during which the bent arms, elbows pushed forward, chest is brought under the rod, the shoulders fall down. Mitigating the acceleration of the rod, you squat. The rod rests on flattened shoulders, the neck slightly for the neck, arms, hands relaxed.
5. Return to starting position.