How to do it
Plant both feet firmly and brace your core to keep your torso locked on the bench.
- 1
Lie on a bench with your head near the edge, feet planted on the floor.
- 2
Hold a barbell with a wide grip above your chest, arms extended.
- 3
Keeping your arms straight, lower the barbell in an arc behind your head.
- 4
Bring the barbell back to the starting position in a controlled manner.
Expert tip
Ensure that you perform the exercise with a controlled tempo, and avoid letting the barbell travel too far back to prevent shoulder strain.
Common mistakes
- ✕Bending the elbows as the bar descends
- ✕Letting the hips lift off the bench
- ✕Dropping the barbell fast behind the head