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Get a slim waist in 3 weeks

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Super Model Abs & Waist

Ewa Chodakowska's plan entirely dedicated to the abs and waist – you'll strengthen your core, sculpt your abs, and slim your waist.

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How to properly perform the exercise: barbell press on a flat bench?

The movement is performed by:
- the chest muscles

Additionally worked by:
- the arms and shoulders

Starting position:

Grab the barbell with an overhand grip and lie on your back on a flat bench. Feet on the bench or on the floor. Place your arms vertically above your chest. Hands on the bar are wider than shoulder-width apart.

Movement:
With a slow movement, bend your elbows to a right angle, lower the barbell to just above your chest. With a slightly faster movement, straighten your elbows and raise the barbell. Repeat, making sure the barbell moves in a straight line with your nipples.

Tip:
Hands with an overhand grip and positioned wider than shoulder-width apart. Your entire back is pressed against the floor. Lower the barbell in line with your nipples. Elbows wide.

To perform this exercise, you'll need a barbell and a bench.

Barbell press on a flat bench

Barbell press on a flat bench

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