Bench press in a power rack with expanders

Place the bench in a power rack. Place the bar at the correct height. Throw the resistance bands over the top bar and fasten the loops at both ends of the neck. Lie down on a bench with the barbell above you. Rest your feet on the floor, bend 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 your torso, pause briefly, then push the bar up with a powerful movement. Don't spread your elbows.