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hossified
As for the negative, since there aren't a lot of reps for this exercise, I typically milk this exercise for all it's worth and lower the bar as slowly as I possibly can. Just make sure to keep the bar moving down and not keeping it in the same spot. This really helps your body prepare for the heavy lifting later on in the program. Have your spotter help you bring the bar off the rack and have them keep their hands under the bar at all times, this is a lot more weight than you'll be able to lift. When the bar is just above your chest have your spotter help you bring the bar up as fast as you can and rack it immediately. You might feel some pain immediately after you release pressure off the bar in your triceps, but it'll go away. This really stimulates your muscles.
gorilla
No problem, let me know what your one rep max is and I can give you a personallized image if you want to do this program.
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