Tip: Place a 1 centimeter board under your heels to put more

Tip: Place a 1 centimeter board under your heels to put more emphasis on the quadriceps. DEAD WEIGHT: Take a bar from the ground with your arms a little more than your shoulders wide apart, legs wide same, firm lower back, take out chest, look straight ahead and without rounding your back, pull hard until you stand up and Let the bar rest on your thighs. PRESS OF BANK: Lying on a flat bench, take a bar with a wide grip and lower it until it almost touches the middle part of your pecs and climbs strongly until you fully stretch your arms. 
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Tip: Do not bounce the bar on your chest, put your legs firmly against the floor that will make the thrust more effective and you will have more strength to perform the exercise DOMINATED: We take a fixed bar with the hands in pronation to a wider width than our shoulders and suspended with the bent legs we climb with the strength of our dorsals and arms until the bar touches the upper part of the breastplate.
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REMO WITH HORIZONTAL BAR: We take a bar with a slightly wider grip than our shoulders, tense lumbar tightly, bend our legs slightly until they are almost parallel to the ground and bring the bar to the bottom of our pectorals making a retraction . MILITARY PRESS WITH FOOT BAR: Take a bar with a width slightly more than our shoulders and make it rest on the upper part of your pectorals just in the clavicular area,
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