the French bench press

French bench press — technique exercises:

1. Take a normal or EZ-bar bronirovanii grip (palms facing forward), lie on a horizontal bench so that her head was near the end of the bench. Tip: if you are using a normal rod, hold it by the grip at shoulder width, if you use the EZ-bar, keep it in the inner part.
2. Stretch your arms in front of him, lifting the bar over his chest. Hands should be perpendicular to the floor. This will be your initial position. Tip: don’t set your elbows.
3. On the inhale, lower the barbell down by bending your elbows, continuing to keep her arms from shoulder to elbow still. Continue until the neck slightly will not affect the crown.
4. On the exhale bring the bar back to the starting position. At the end of the movement, squeeze your triceps and pause. Hint: part of the arm from shoulder to elbow and the elbows should remain stationary, movement is only the forearm.
5. Complete the required number of repetitions.

Warning: be very careful when choosing the weight, too much weight can lead to injury or sprain. If you have problems with elbow joints, you should replace this exercise with another.

Variations:

1. You can also perform this exercise using a decline bench.
2. You can perform this exercise holding a dumbbell neutral grip (palms facing each other).
3. Finally, you can try reverse grip (palms facing you).

Video exercise: