Reverse Bench Press

Lie down on a flat bench. Using a narrow supinated grip, remove the barbell from the racks and lift it straight up above you. Arms are perpendicular to the floor. This will be your starting position. As you inhale, slowly lower the bar down, bending your elbows. Continue moving until the bar touches the middle of the chest. Hint: Unlike the regular bench press, keep your elbows close to your torso. After a short pause, as you exhale, lift the bar up, returning it to its original position, straightening your arms and straining your triceps. Pause, slowly lower the bar. Hint: going down should take twice as long as going up. Complete the required number of repetitions. After completing the exercise, place the barbell on the racks. Attention: if you are doing the exercise for the first time, use the help of a partner. If a partner is not available, be careful when choosing a weight. Watch the movement of the bar, do not let it go forward. Variations: You can also do this exercise using an EZ bar or dumbbells.