the Bench press on the bench with a negative slope

Bench press on a bench with a negative slope — technique of the exercise:

1. Lie on the inclined bench as shown in the figure.
2. Take the barbell medium grip (so that during movement between the shoulder and upper arm created a 90 degree angle) and lift it above itself. This will be your initial position. Arms should be perpendicular to the floor. Tip: during this exercise the partner.
3. On the inhale slowly lower the barbell until the neck touches the bottom of your chest.
4. After a brief pause, exhale, return the rod to its original position. Try to squeeze the rod, using the chest muscles. Lock out your arms at the top, Flex the chest, after a moment’s pause again start to move down. Tip: ideally, the downward movement should take twice the time than going up.
5. Complete the required number of repetitions.
6. Return the neck on the counter.

Note: if you are doing this exercise for the first time, use the assistance of a partner who’ll be holding you. If this is not possible, use a small weight.

Also, be careful that the neck of the rod touched the lower part of the chest. Avoid oscillations of the rod, carefully monitor its movement.

Variations: for this exercise you can also use dumbbells or a chest expander.