in Chest Exercise
Main Muscle Worked: Chest
Position a flat bench in a barbell rack. Place the barbell handle on the rack and load it with weights according to your preference.
Attach short bands on both ends of the barbell and anchor them on the heavy dumbbells.
Lie down on the flat bench. Have your feet stay flat on the ground, arch your back, and retract your shoulder blades.
Hold the barbell with a pronated grip (palms facing up). Your hands should be covering the rings of the handle.
Lift off the barbell from the rack and let it hover over your chest. Make sure that the barbell is parallel with your chest. Keep your arms extended and locked. This is your starting position.
Lower the barbell until it almost touches your middle chest. Be careful not to let it bounce off your chest and keep your lateral muscles tight.
Lift the barbell up by extending your elbows until you’re back to your starting position.
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