Prime movers/Muscles worked: Pectoralis major, anterior deltoids, deltoid
* This exercise can be performed using dumbbells and/or with free weights.
Beginning Position:
* Lie face up on a bench with feet flat on the floor.
* Eyes should be below the edge of the bar.
Upward Movement Phase:
* Grasp the bar with a closed, pronated grip, and remove the bar off the shelf.
Downward Movement Phase:
* Lower bar/free weights slowly and with control to the chest keeping the wrists straight.
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