Extension and flexion of the arms in supine position ► bench press

Individual work

Back position on the flat bench, hands on the bar/handles, slowly push the bar upwards until your arms are almost stretched and return to the starting position.

Starting position:
- Lie on your back on the flat bench, feet held high, placed on the bench or on the floor
- Hold the bar/handles with an overhand grip, fix your wrists (no bending), elbows approximately at shoulder height

Finishing position:
- Arms almost fully extended

Attention:
Avoid a hollow back position (tense your stomach). The elbow position is not at shoulder height, but slightly closer to the upper body ("A" shape with the arms). Shoulders are fixed and pressed down towards the hips.

1 weight tower/machine ► bench press
1 flat bench