With your core braced, bend forwards slowly from the hips, as far as your hamstrings allow but not past horizontal. Lower until your arms are straight again. EMG research demonstrates that the machine bench press recruits much less of the three heads of the deltoid anterior, middle, and posterior than free-weight variations because of a decreased need for humeral stabilization.
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You should EXHALE upon exertion, so when you "FAST UP" (explode) you should be exhaling.
Circuit A: Bench press Close grip bench BB curls Around a minute rest and repeat 3-5 times.
And there is nothing wrong with doing a session of cardio after weighttraining, just make sure to replace the calories.
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