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So our next exercise is flat benching and barbell flat benching. Again, I am not a big fan of it but I think that in a regular routine, it's a good exercise. Again, although it puts a lot of stress on the rotator cups. Here we go. Again, with this exercise, you want to hit the middle of the chest, straight across the middle. Same grip. Longer your arms are, the wider you should go. But generally don't go any wider than the middle finger on the line.

Barbell bent over row. There are two different variations that i'm going to show you. The first one, is going to be coming directly up the legs and the other one, is going to be bent over. Both of them, you want to make sure that you keep your back flat. You want to grab the bar, a little bit wider than shoulder-width apart. I i use wraps because my grip isn't real good and after a while it starts to tire. So the wraps will help you to make sure that you get a good grip on it. So the first thing we're going to do, is we are going to go up directly up the legs. So we're going to grab the bar, straighten up, move back to our desired positioning. We're going to bend our waist, push your hips back, we're coming directly up the legs. Shoulders back, chest out.

Two days ago a fellow with no legs needed help out of his chair and onto a supine bench where he could knock out a set of barbell presses. An obes...

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