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7) From a stopped position with the bar directly above your nipples, take a very deep breath, maintain tightness in the upper back and "pull" the bar to your nips in a controlled fashion. Your elbows should not flare or tuck excessively. Ideally, your upper arm bones (the humerus) will form an angle that is approximately 40-60 degrees from your torso. If your elbows flare out wide to the sides (~90 degree angle) then you hit your pecs incredibly hard at the risk of your rotator cuff's health. If your elbows tuck into your body (20-30 degree angle) then you will place too much emphasis on your triceps and delts, and not enough on your pecs. Your wrist and forearms should form about a 45 degree angle with the bar and with the floor (straight up and down). You might need to experiment with hand spacing to find this "sweet spot."
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INTRODUCTION[]
Purpose, Scope, Target Audience[]
Is This Program Right For You?[]
Does Strength = Muscle?[]
The Original FAQs[]
Credits[]
THE LIFTS[]
The Main Exercises[]
The Squat[]
The Bench Press[]
The Deadlift[]
The Press[]
The Powerclean[]
Useful Accessory Exercises[]
Compound Exercises[]
Chin/Pull-Ups[]
Back Extensions[]
Glute-Ham Raises[]
Bentover Rows[]
Dips[]
Isolation Exercises[]
Curls[]
=Skull Crushers[]
Sit-Ups[]
Other Questions[]
THE PROGRAM[]
Program Basics[]
The Original Starting Strength Novice Program[]
Workout A
3x5 Squat
3x5 Bench Press
1x5 Deadlift
Workout B
3x5 Squat
3x5 Press
5x3 Power cleans
Workouts A and B alternate on 3 non-consecutive days per week.
Onus Wunsler Beginner Program (from SS):[]
Workout A
3x5 Squat
3x5 Press
1x5 Deadlift / 5x3 Power Cleans (Alternating)
Workout B
3x5 Squat
3x5 Bench Press
3x10 or 5x10 Back Extensions (unweighted if progressing to GHR, weighted if not)
Chin-Ups: 3 sets to failure or add weight if completing more than 15 reps
Workouts A and B alternate on 3 non-consecutive days per week.
Practical Programming Novice Program:[]
Monday
3x5 Squat
3x5 Bench press / Press (Alternating)
Chin-ups: 3 sets to failure or add weight if completing more than 15 reps
Wednesday
3x5 Squat
3x5 Press / Bench Press (Alternating)
1x5 Deadlift
Friday
3x5 Squat
3x5 Bench Press / Press (Alternating)
Pull-ups: 3 sets to failure or add weight if completing more than 15 reps