How to do it
Pin your shoulder blades down and back against the bench for the entire set.
- 1
Lie on a flat bench with your feet flat on the ground.
- 2
Grip the barbell with hands about 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 towards the lower part 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 elbows close to your body to maximize triceps engagement and minimize shoulder strain.
Common mistakes
- ✕Bouncing the bar off the lower chest
- ✕Flaring the wrists backward under the bar
- ✕Gripping the bar too narrow at the center