Lift the barbell while lying on your back on the flat bench until your arms are almost straight. Then lower the bar until it makes (slight) contact with your chest and then raise your arms again until your arms are almost straight.
Starting position:
- Lying on your back on the flat bench
- Grasp the barbell slightly more than shoulder-width apart in the overhand grip
- Legs are either bent and held high or placed on the floor or flat bench
- The barbell is placed on the floor or flat bench.
Final position:
- Dumbbell lowered to the chest
- Elbows always under the wrists, wrists fixed
Attention:
If you are working with a lot of weight, this exercise should be performed by two people for safety reasons. The assistant stands by the exerciser's head to support them and lift the weight in an emergency.
Variant:
The exercise can also be performed on an incline bench. The bench should be set at an angle of around 45 degrees. The movement idea remains the same.
