Barbell Bench Press Using Bars

Lie down on a flat bench with the barbell above you. Place one to five bars on your chest. They can be held by a partner. If you do not have the opportunity to use his help, use an expander to secure the bars or simply place them under a T-shirt. Rest your feet on the floor, arch your back at the waist. Using the bar as a counterweight, lift your shoulders off the bench and squeeze your shoulder blades together. Maintain this body position throughout the entire exercise. Remove the barbell from the racks without relaxing your shoulders. Lower the bar to your lower chest or upper abdomen. The bar, wrist and elbow must be in line at all times. When the bar touches the bars, pause briefly, then push the bar up with a powerful movement.