Medium Grip flat Front Raise and Pullover

This is an extremely old school exercise that works both the front delts and pectorals.  Remember, front delts play a huge part in bench pressing!  This exercise will most certainly increase the amount of weight you can build and also build up the pecs.

Implementation:  (A)  Lie on a flat bench using a grip that is about 14 inches apart.  Place the bar on your upper thighs and lock your arms all the way out.  This is the starting position (B)  Raise the weight up and over your chest and head until it goes as far back behind it as is comfortable.  (C)  From here lower the weight back down to your legs in the same arcing motion

 

 
Exercise Slideshow

                            

 
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