Bench press bar in the power frame with resistance bands

Bench press bar in the power frame with expanders — technique exercises:

1. Put the bench in the power rack. Place the fretboard at the correct height. Put expanders on the top rack and secure the loops at both ends of the fretboard.
2. Lie on a bench, with the barbell on the racks located above you. Press your feet into the floor, rotten back in the lower back. Using the neck as a counterweight, lift the shoulders off the bench and pinch shoulder blades together. Holding this body position throughout the overall exercise.
3. Remove the bar from the racks, not relaxing the shoulders. Bring the bar down to the bottom of the chest or upper abdomen. Fretboard, wrist, and elbow have to be on one line.
4. When the stamp touches your chest, pause for a moment, and then a strong movement push the bar upward. Not put elbows.