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Swiss Bar Bench Press
- 1 - Lie on a flat bench with your feet planted firmly on the floor and your upper back tight against the bench.
- 2 - Position yourself so the Swiss bar is directly above your eyes, then grip the neutral handles with your palms facing each other.
- 3 - Retract and depress your shoulder blades, keep your wrists stacked over your elbows, and brace your core.
- 4 - Unrack the bar with control and hold it above your chest with your arms extended.
- 5 - Lower the bar toward your mid-chest in a controlled motion, keeping your elbows slightly tucked.
- 6 - Press the bar back up until your arms are fully extended without losing shoulder position or arching excessively.
- 7 - Repeat for the desired number of repetitions.
