Reverse bench press on the bench

Reverse bench press on the bench — technique exercises:

1. Lie on the horizontal bench. Spinaroonie using a narrow grip, remove the bar from the racks and lift it up right above them. Hands perpendicular to the floor. This will be your initial position.
2. On the inhale slowly lower the barbell down by bending your elbows. Continue until the neck touches the middle of the chest. Hint: in contrast to the conventional bench press, keep elbows close to torso.
3. After a short pause, exhale bring the bar back up, returning it to its original position, straightening the arms and straining the triceps. Pause, slowly lower the bar. Hint: the downward movement should take twice the time than going up.
4. Complete the required number of repetitions.
5. After the exercise, place the barbell on the rack.

Note: if you are doing the exercise for the first time, use the assistance of a partner. If the partner is not available, be careful when selecting the weight. Follow the movement of the rod, don’t let her go forward.

Variations: you can also perform this exercise using an EZ-bar or dumbbells.