GENEMEDICS APP
GENEMEDICS NUTRITION
Step 1
Load the barbell on a rack with weights according to your preference. Attach short bands to the barbell with the other anchored to heavy dumbbells or the side of the bench.
Step 2
Lie on your back on the flat bench with your feet flat on the floor. Keep your back arched and your shoulder blades retracted.
Step 3
Hold the bar and make sure to cover its rings using a pronated grip. Remove the bar from the rack, holding the weight above shoulder level with your arms extended. This is your starting position.
Step 4
Lower the bar by displacing your elbows forward.
Step 5
Pause for a moment and allow the bar to touch your chest then return to your starting position.
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