Barbell Chest Bench Press - Forearms

Barbell Chest Bench Press - Forearms कैसे करें

1. 1

   Lie on a flat bench, eyes under the bar, gripping it just outside shoulder width.

2. 2

   Unrack the bar and lower it slowly to mid-chest, forearms staying vertical.

3. 3

   Press the bar straight up, keeping wrists stacked over your forearms.

4. 4

   Exhale on the press and avoid bouncing the bar; use a spotter with heavy loads.