This is an excellent exercise to develop your low back, glutes and hamstrings.
This movement is performed by attaching a band around the top of your power rack.
Grab the bar with your bench grip and pull the bar out like you were going to bench.
For this exercise, perform a traditional body weight row with a band.
If you have no idea what we mean when we tell you to pull the bar apart when you bench then this is the movement for you.
To do this exercise, anchor two bands to either side of the rack and run them through your belt.
This is a great ab exercise. It works really well on a glute ham raise because of the curved pad, but if you can find another piece of equipment to do it on, by all means, get creative!
Here is the way Dave used to set up his bands for the bench press when he was cycling the band tension.
No, I am not talking about the bling around your neck, what connects your wallet to your jeans, or even the crazy S&M stuff you may secretly be guilty of!
During the past decade, the board press has become one of the most popular bench training movements.
The only reason this is being posted is for the massive head butt at the end.
If you have no means to do chin-ups, you can put it on the top of a power rack – and voila!