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Football Bar Bench Press
- 1 - Lie on a flat bench with your feet planted firmly on the floor and your upper back, head, and glutes in contact with the bench.
- 2 - Position the football bar over your upper chest and grip the neutral handles with your palms facing each other.
- 3 - Retract and depress your shoulder blades, brace your core, and unrack the bar with your wrists stacked over your elbows.
- 4 - Lower the bar in a controlled motion toward your lower chest or sternum while keeping your elbows slightly tucked.
- 5 - Pause briefly near the chest without bouncing, then press the bar upward until your arms are fully extended.
- 6 - Maintain control of the bar path and repeat for the desired number of repetitions.
