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Old 04-20-2011, 11:16 PM   #3 (permalink)
Throwdown21
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Dont neglect your stabalizer muscles and ligaments. Try putting your weight on the bar, lowering at a quick but controlled manner, and lifting explosively to the top (with a spotter) do as man reps as you can in 30 seconds, repeat 3 times.

Alternatly, try dumbbell presses, keep your elbows close to your body and keep a tight controlled motion, it will work your core nicely. Body weight exercises are largely neglected and are really good at practical strength. Finish with incline and military pushups.
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