This movement is the pause bench press. When done properly this will work all the muscles of the chest, shoulders, triceps, the upper back, and the core. It is important when performing this movement to maintain tension as the bar makes contact with the chest and to explode out of the bottom position as fast as possible. It is also important to make sure the athlete has a spotter at all times.

Click here for weight training programs designed for athletes and coaches training in track and field, cross country, and road running.

training plans for track and field, cross country, and road running athletes, coaches and competitors

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