How to do it
Pin your shoulder blades to the bench before unracking the barbell.
- 1
Set an adjustable bench to a 30-45 degree incline and lie back with a barbell racked above you.
- 2
Grasp the barbell with a grip slightly wider than shoulder-width.
- 3
Unrack the barbell and lower it slowly to your upper chest while inhaling.
- 4
Pause for a count of 1-2 seconds just above your chest.
- 5
Press the barbell back up to the starting position while exhaling.
- 6
Repeat for the desired number of repetitions.
Expert tip
Keep your feet planted and drive through your legs to help stabilize your body during the press.
Common mistakes
- ✕Bouncing the bar off the chest
- ✕Flaring the elbows to 90 degrees
- ✕Lifting hips off the bench