The Russian Workout Routine
Sets: 3 Ladders
Lie on the bench and plant your feet firmly. Grab the bar with a shoulder-width grip and squeeze your shoulder blades together. Arch your lower back, but keep your butt on the bench. Tense your whole body and then unrack the bar. Lower the bar to your sternum, pushing your chest out to meet it and tucking your elbows toward your sides. Pause for three seconds and then press it up.