Neck press with bar

Proper position

• Tilt the bench 90 degrees.
• Sit, or stand, depending on your preference, with your back straight, feet shoulder-width apart, knees at a right angle.
• Position your pelvis and upper back in contact with the backrest.
• Hold the bar with your hands pronated a little more than shoulder-width apart, arms straight.

Movement

• Lower the bar behind your head to the level of your neck.
• Raise your arms and extend your forearms to return to the initial position.

Breathing

• Inhale into the flexion.
• Expires in the expansion.