Barbell Bench Press with 3 board

Barbell Bench Press with 3 board कैसे करें

1. 1

   Lie on a flat bench with a 3-board held on your chest by a partner.

2. 2

   Grip the bar slightly wider than shoulder-width and unrack it over the boards.

3. 3

   Lower the bar slowly until it lightly touches the top board.

4. 4

   Press the bar up to full extension without bouncing off the boards.

5. 5

   Inhale as you lower and exhale as you press; do not flare the elbows wide.