Rather than trying to touch the bar to your chest or reaching your chin over the bar (both of which can produce dysfunctional mechanics), the goal should be to achieve proper upper back and lat activation. This requires several components.
- Create ample t-spine extension.
- Pull to the sternum.
- Point the elbows straight ahead.
- The bar should NOT touch the chest.
related posts
Squat, Deadlift & Bench Options for Big Gains
Always going heavy on the Big 3 can lead to injury and stagnation. Here how to lighten your loads and keep getting better.
The 5 Most Painful Ways to Build Muscle
Enjoy pain? Increasing metabolic stress is the single most overlooked aspect of training for size. Try these torturous techniques.
The 12 Minute Fix for Abs and Glutes
Work the core, glutes, and even shoulders together while burning loads of body fat in one excruciating exercise sequence.
The Numbers of Muscle Building
Bodybuilding is full of percentages, but you don't need to be a math geek to appreciate these numbers.