Bench with racks in the prone position

Bench with uprights lying — technique exercises:

1. With struts you miss the eccentric phase of the bench press on the bench, developing strength in the beginning of the movement. The rack will also help you to work out the desired movement amplitude.
2. Install a bench in the power frame. Mount the rack to the desired height 5 cm above the level of your chest when you lie on the bench. Position the fretboard on the racks.
3. Lie on the bench. 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.
4. Take the bar normal grip or grip at shoulder width. Remove it from the racks, not relaxing the shoulders.
5. Bring the bar up a powerful movement. Fretboard, wrist, and elbow have to be on one line. Not put elbows.
6. Lower the weight down. When the neck touches the racks, pause for a moment, then repeat the exercise.