באַנק מיט איין האַנט אין די פּראָנע שטעלע

Press one hand in the supine position — technique exercises:

1. Lie on the floor or on a gym Mat. Slightly bend your knees.
2. Get help from partner who needs to give you the fretboard. Grab the neck with one hand. At the beginning of the exercise, the arm is completely straightened up, how to perform the bench press. Keep the neck neutral grip (palm facing inward to the torso).
3. Free hand lying on the floor.
4. On the inhale lower the barbell down until the elbow touches the floor.
5. On the exhale, lift the neck, returning it to its original position.
6. פאַרענדיקן די פארלאנגט נומער פון רעפּאַטישאַנז.
7. טוישן די געווער און איבערחזרן די געניטונג.

Variations: you can also perform this exercise using dumbbells. In this case there is greater isolation of the pectoral muscles.

Note: after the exercise, do not drop the neck barbell or dumbbell on the floor, as this can lead to wrist injury. Grab the weight with both hands and set aside.