Vertical forearms – Wed 9.21.16

 In W.O.D.

In every horizontal press we do (Bench or floor press, push up, burpee, etc) the set up should be the same! That’s why I like the Floor Press so much, because it allows you to let the bar settle and line it up.  Once you have the bar in the appropriate starting position, give yourself a second to stabilize and settle before initiating the motion. Make sure the bar is exactly where you want it before starting the lift.  When this becomes second nature, it becomes your natural position for every horizontal press.

One of the biggest mistakes I see is with the forearms.  Your forearms must be vertical to the floor when the bar touches your chest from every angle; from the side as well as from the front. If your elbows are outside your wrists at the bottom, the weight is harder to bench (it’s like doing a triceps extension). If your elbows are inside your wrists, the weight is harder on your shoulder joints. Bench or Floor Press with vertical forearms at the bottom by adjusting your grip width.  At the bottom position, you should have straight wrists and vertical forearms. Elbows in but not against your torso. Bar on mid-chest.

Strength:  Floor Press or Bench Press 2-2-2-2-2

Conditioning:  6 rounds for time:
– 10 one-arm KB swings – RT (Performance: more than 53/35#, Fitness: 53/35#, Health: 44/26#)
– 10 one-arm KB swings – LT
– 10 Burpee Box Jumps (Performance: 24″, Fitness: 20″, Health: as high as possible)

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