Squats with a barbell on your chest using the bench

Squats with a barbell on your chest using the bench equipment exercise:

1. For security purposes, perform this exercise in a frame for squats. To start, adjust the rack so that the fretboard was slightly above your shoulders. Load the rod the necessary weight. Put a horizontal bench. Position the hands under the neck, keeping the elbows high, shoulders parallel to the floor. Place the fretboard on the deltoid muscles, as shown in the picture and cross your arms, grasp the neck for extra control.
2. Remove the neck from the stands, straining his legs and torso.
3. Step away from the rack and place your feet hip-width apart. Socks slightly outward. Head raised, back straight and bend at the waist. This will be your initial position.
4. On the inhale, start slowly squat, bending your knees and placing your pelvis back. Keep the back. Continue moving downward until buttocks touches the bench. Hint: with proper exercise, the knees should create an imaginary straight line with the feet and toes to be arranged perpendicular to the line of the body.
5. On the exhale, follow the ascent, straightening the legs, starting from the floor, returning to its original position.
6. Complete the required number of repetitions.

Note: if you have problems with your back, replace this exercise with squats with dumbbells or perform as an alternative to the leg press in the simulator. Watch carefully that the back was arched lower back throughout the whole exercise, otherwise you can injure your back. If you have doubts about the chosen weight, it is better to take less than more weight.