BARBELL BENCH PRESS

Place the band securely behind the ball or under your torso with a dumbbell and grab with both hands and place them on the bar. Lying on the bench with both feet on the ground securely, grab the bar with both hands wider than shoulder width apart take the bar off the rack. Keeping your stomach tight lower the bar down to the chest just below the bust line. Press up hard and smooth to the top of the exercise making sure to breath out as you press up.

Lying on the ball with both feet on the ground securely, grab the bar with both hands wider than shoulder width apart take the bar off the rack. Keeping your stomach tight lower the bar down to the chest just below the bust line. Press up hard and smooth to the top of the exercise making sure to breath out as you press up.

Place the band securely under the bench and secure each barbell cuff onto either side of the barbell.

Lying on the bench with both feet on the ground securely, grab the bar with both hands wider than shoulder width apart take the bar off the rack. Keeping your stomach tight lower the bar down to the chest just below the bust line. Press up hard and smooth to the top of the exercise making sure to breath out as you press up.

A.K.A. Reverse-Grip Bench Press With Chains

Place the band securely under the bench and secure each barbell cuff onto either side of the barbell.

Grasp the Barbell with an underhand grip. Unrack the barbell, and use a spotter for this exercise. Once in the upward position, your hands should be faced behind you (opposite from a standard Bench). Slowly lower down keeping your elbows close to your body and press firmly back up to the starting position.

A.K.A. Close-Grip Bench Press With Chains

Attach a pair of Proper lifters Chains onto the Ends of the Barbell Evenly. These are not Chains you would purchase at a Hardware Store. START: Lie face up on a bench press bench with your feet flat on the floor. Grasp the barbell with an overhand grip, your hands shoulder-width apart. MOVE: Unrack the bar and slowly lower it to your lower chest, keeping your elbows as close to your sides as possible. At the bottom of the movement, your elbows should be a little lower than your shoulders. Press the bar back up to the start position.

A.K.A. Barbell Bench Press With Chains

SETUP: First take chains that are for and or setup to be attached to a barbell. These are not chains that you would find at a hardware store

START: Lie face up on a bench press bench with your feet flat on the floor. Grasp the barbell with an overhand grip, your hands slightly wider than shoulder-width apart.

MOVE: Unrack the bar and slowly lower it toward your chest. Keep your wrists aligned with your elbows and your elbows pointed out to your sides. When the bar just touches your chest, press back up explosively, driving the weight away from you until you almost lock it out.

Set up a flat bench in the middle of a power rack. Lie down on the bench to gauge your full range of motion in the close-grip bench press. Place the safety pins at the halfway point between your chest and where the bar would be at full arm extension over your chest. To perform the exercise: Grab the bar with an overhand grip with your hands shoulder-width apart. Unrack the bar and hold it at full arm extension over your chest. Slowly lower the bar, keeping your elbows close to your sides, until the bar just touches the safety pins. Immediately press the bar back up to full extension, holding the top position for two seconds as you flex your triceps. Repeat for reps.

A.K.A. Close-Grip Reverse-Grip Bench Press

Lie faceup on a bench-press bench with your feet flat on the floor. With your hands shoulder-width apart, grasp the barbell with an underhand grip. Have a spotter help you unrack the bar and slowly lower it to your lower chest, keeping your elbows as close to your sides as possible. At the bottom of the movement, your elbows should be a little lower than your shoulders. Press the bar back up to the starting position.Step 2

A.K.A. Negative Bench Press

Lying on the bench with both feet on the ground securely, grab the bar with both hands wider than shoulder width apart take the bar off the rack. Keeping your stomach tight lower the bar down to the chest just below the bust line. As soon as you touch yoru chest have a partner pull the bar back up rather than pressing up yourself.

START: Lie face up on a bench press bench with your feet flat on the floor. Grasp the barbell with an overhand grip, your hands shoulder-width apart. MOVE: Unrack the bar and slowly lower it to your lower chest, keeping your elbows as close to your sides as possible. At the bottom of the movement, your elbows should be a little lower than your shoulders. Press the bar back up to the start position.

Tips

*Note: this exercise can be done with an EZ-bar.

Instructions

Take a pair of Strength Bands and attach the Barbell Cuffs on either side of the Barbell. Next take a strength Band and secure it evenly under the Bench and onto each of the barbell cuffs. START: Lie face up on a bench press bench with your feet flat on the floor. Grasp the barbell with an overhand grip, your hands shoulder-width apart. MOVE: Unrack the bar and slowly lower it to your lower chest, keeping your elbows as close to your sides as possible. At the bottom of the movement, your elbows should be a little lower than your shoulders. Press the bar back up to the start position. *Note: this exercise can be done with an EZ-bar.

A.K.A. Reverse-Grip Bench Press

Grasp the Barbell with an underhand grip. Unrack the barbell, and use a spotter for this exercise. Once in the upward position, your hands should be faced behind you (opposite from a standard Bench). Slowly lower down keeping your elbows close to your body and press firmly back up to the starting position.

A.K.A. Reverse Grip Bench Press With Band

Place the band securely under the bench and grab with both hands and place them on the bar.

Grasp the Barbell with an underhand grip. Unrack the barbell, and use a spotter for this exercise. Once in the upward position, your hands should be faced behind you (opposite from a standard Bench). Slowly lower down keeping your elbows close to your body and press firmly back up to the starting position.

START: Lie face up on a bench press bench with your feet flat on the floor. Grasp the barbell with an overhand grip, your hands slightly wider than shoulder-width apart. MOVE: Unrack the bar and slowly lower it toward your chest. Keep your wrists aligned with your elbows and your elbows pointed out to your sides. When the bar just touches your chest, press back up explosively, driving the weight away from you until you almost lock it out. Tips

Make sure that you have a slight arch in your back enough so that you are able to broaden your chest.