Barbell Press, Crunch and Scream Exercise
1. Lay flat on your back on the floor, with your feet 1.5 shoulder widths apart, grip a straight bar, overhand shoulder width apart and hold the bar straight up above your chest.
2. Bench your elbows an lower the bar down near your chest performing a chest press.
3. After the bar is press straight over your chest, perform a sit up. The bar should travel directly over your head
4. Sit straight up at 90-degrees with the bar overhead and your feet should still be 1.5 shoulder widths apart. Lower yourself back down and while the bar travels from over your head to your chest and back to the starting position.