the Bench press on the bench using bars

The bench press on the bench using the bars technique exercises:

1. Lie on a horizontal bench, with the barbell on the racks located above you. Place from one to five bars on your chest. They can hold a partner. If you are not able to use his help, use the expander for fastening bruskov or just place them under the shirt.
2. 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 neck touches the bars, pause for a moment, and then a strong movement push the bar upward.