-16-
Position: Bench flat, horse-riding stance, back straight. The grip on the bar should be slightly
greater than the width of your shoulders.
Movement: Bring the bar in front of you to the level of your shoulders. Exhale as you raise the
bar above your head, without jerking and with the elbows flexed (do not lock the elbows at the
end of the movement). Return to the initial position while continuing to bear the load. The lumbar
region (lower part of the back) must remain in contact with the bench.
Muscles: Pectorals (upper part), triceps, anterior deltoids.
Variant
: Same movement, but with the movement behind the head, starting on the nape of the
neck.
Butterly
Position: Flat on the back, the arms extended (but not locked), positioned beneath the foam
padding of each arm of the butterfly.
Movement: Exhale as you raise the arms above the head. Return to the original position while
continuing to bear the load.
Muscles: Pectorals, anterior deltoids.
