How to do it
Lower the bar under a three-second count to the chest.
- 1
Lie back on a flat bench with a barbell in the rack above you.
- 2
Grip the barbell slightly wider than shoulder-width apart and unrack it, bringing it above your chest with arms fully extended.
- 3
Lower the barbell to your mid-chest and pause for a count of two.
- 4
Press the barbell back up to the starting position.
- 5
Repeat for the desired number of repetitions.
Expert tip
Keep your feet planted firmly on the ground and drive through them to help stabilize your body during the press.
Common mistakes
- ✕Flaring the elbows out to 90 degrees
- ✕Letting the bar drift toward the throat
- ✕Relaxing the shoulder blades mid-press