How to do it
Pin your shoulder blades together on the bench before unracking the bar.
- 1
Lie on a flat bench with a barbell racked above you.
- 2
Grip the bar with a close grip, palms facing towards you.
- 3
Unrack the bar and hold it straight over your chest.
- 4
Lower the bar towards your lower chest, keeping your elbows tucked in.
- 5
Push the bar back up to the starting position, fully extending your arms.
Expert tip
Focus on keeping your wrists straight and elbows close to your body to maximize triceps activation.
Common mistakes
- ✕Bouncing the bar off the chest
- ✕Hips lifting off the bench
- ✕Grip width drifting too wide