the Bench press on the bench using chains

The bench press on the bench using chains — technique exercises:

1. Adjust the length of the chains, shortening them to the desired length. Throw chains on both ends of the fretboard.
2. Lie on a horizontal bench, with the barbell on the racks located above you. 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 stamp touches your chest, pause for a moment, and then a strong movement push the bar upward.