GENEMEDICS APP
GENEMEDICS NUTRITION
Step 1
Lie on your back on a flat bench.
Step 2
Extend your arms forward to reach and hold the barbell with both hands. Use a close grip and your hands should be shoulder width away from each other.
Step 3
Lift the barbell off the rack and let it hover directly over your chest. Your arms must be extended and elbows locked. This is your starting position.
Step 4
Slowly lower the barbell until it almost touches your middle chest. Keep your elbows close to your torso and inhale as you do this.
Step 5
Pause for a moment then slowly lift the barbell up until you’re back to your starting position. Exhale as you do this.
Step 6
Lock your elbows once the barbell is at the top of your movement then pause for a moment before proceeding with your next repetition.
Step 7
Repeat until the recommended amount of repetitions is achieved.
Step 8
Place the bar back in the rack once you are finished.
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