Set-Up

• Set a barbell on the rack so when un-racking the bar, you push the bar up for comfortable un-racking.
• Set a bench at an incline of 45 degrees.
• Attach a resistance band or multiple to the ends of the barbell.
• Lie down and squeeze shoulder blades together to keep shoulders and back tight throughout the movement.
• Place feet on the ground or foot holders and keep glutes on the seat.
• Grasp the bar with an overhand grip roughly shoulder width apart and un-rack the weight by pressing up and pull the bar out to chest level.

Movement

• Lower the bar by pulling your elbows to the ground to about mid-chest level while tucking your elbows in and press the weight back up by pressing your back into the pad.
• Continue movement for required reps.

Completion

• After completion, push the bar straight back to the rack.