Level Neck Press

Lie down on a flat bench. Take the barbell with a medium grip (so that during the movement a 90-degree angle is created between the shoulder and forearm) and lift it above the neck. This will be your starting position. As you inhale, slowly lower the barbell until the bar touches your neck. After a short pause, as you exhale, return the barbell to its original position. Try to push the bar using your chest muscles. Lock your hands at the top, tighten your chest, after a second pause, start moving down again. Hint: Ideally, moving down should take twice as long as moving up. Complete the required number of repetitions. Return the bar to the rack. Attention: it is strongly recommended to use the help of a partner who will insure you. If this is not possible, use a light weight. For obvious reasons, it is necessary to carefully control the movement of the bar.