a press of a bar sitting

A press of a bar sitting — technique exercises:

1. Sit on a bench. The post pre-arrange the stops at the chin. Grip the rod must be done in such a way that the elbows were bent at 90 degree angle.
2. Remove the rod, install it on your shoulders.
3. Perform the bench press bar over head. This movement is done on the exhale.
4. Hold the barbell in the top position for 1 second and slowly lower the shoulders.