Bench with a chain lying

Bench with chain lying — technique exercises:

1. Attach the chain to the rope. Lie on the bench as well as to perform the bench press with dumbbells. The wrist should be rotated towards the midline of the hands and arms perpendicular to the floor, as shown in the figure. This is your starting position.
2. Lower the chain by bending your elbows.
3. Continue the movement until your elbows form a 90° angle, then return to the starting position.