How to do it
Pin your shoulder blades together and down against the floor.
- 1
Lie flat on your back on the floor with your knees bent and feet flat.
- 2
Hold the barbell with a grip slightly wider than shoulder-width.
- 3
Lower the barbell to your mid-chest while keeping your elbows at a 45-degree angle.
- 4
Press the barbell up until your arms are fully extended.
- 5
Pause at the top, then lower the barbell back down with control.
- 6
Repeat for the desired number of repetitions.
Expert tip
Keep your elbows at a 45-degree angle to your body to maximize chest engagement and minimize shoulder strain.
Common mistakes
- ✕Bending the wrists backward
- ✕Lifting hips off the floor
- ✕Bouncing the bar off the chest