equipment

EZ Bar, Bench

sets

3

reps

8-12

rest

60-90 sec

1. Adjust the preacher bench so the top of the pad sits under your armpits.
2. Sit down and rest your upper arms flat on the pad.
3. Take an EZ bar with an underhand grip on the angled sections.
4. Let your arms extend down the pad without fully locking the elbows hard.
5. Set your chest against the top of the pad and brace.

1. Curl the bar upward by bending your elbows.
2. Keep your upper arms flat against the pad throughout.
3. Continue until your forearms are just past vertical.
4. Squeeze the biceps briefly at the top.
5. Lower the bar slowly until your arms are almost straight.

Exhale as you curl the bar up, inhale as you lower it.

• Keep both upper arms flat on the pad the whole set.
• Lower slowly — the bottom position is where this variation loads hardest.
• Keep your wrists in line with your forearms.
• Use the angled grip of the EZ bar if a straight bar bothers your wrists.
• Have a partner take the bar at the end of a heavy set.

• Lifting the elbows off the pad to move heavier weight.
• Dropping the bar quickly into the stretched bottom position.
• Sliding forward so the chest comes off the pad.
• Snapping the elbows into a hard lockout at the bottom.
• Setting the bench so the armpits sit above the pad.

From arms almost fully extended down the pad to forearms just past vertical. Control the bottom rather than dropping into it.