How to do it
Pin your shoulder blades together beneath you before unracking the bar.
- 1
Lie back on a flat bench with your feet flat on the ground.
- 2
Grip the barbell with hands slightly wider than shoulder-width apart.
- 3
Unrack the barbell and hold it straight over your chest with arms fully extended.
- 4
Inhale and lower the bar slowly until it touches the middle of your chest.
- 5
Exhale and push the bar back to the starting position by extending your arms.
- 6
Repeat for the desired number of repetitions.
Expert tip
Keep your feet planted on the floor and drive through your heels to help stabilize your body and increase power.
Common mistakes
- ✕Flaring elbows out to 90 degrees
- ✕Bouncing the bar off the chest
- ✕Lifting the hips off the bench