How to do it
Pull your shoulder blades together and down before unracking the bar.
- 1
Lie on a flat bench with your feet planted on the floor.
- 2
Grasp the barbell with an underhand grip, hands slightly wider than shoulder-width apart.
- 3
Unrack the barbell and lower it to your lower chest, keeping your wrists straight.
- 4
Press the barbell back up to the starting position, focusing on contracting your chest and triceps.
- 5
Repeat for the desired number of repetitions.
Expert tip
Use a reverse grip (palms facing towards you) to place more emphasis on the upper chest and triceps.
Common mistakes
- ✕Flaring the elbows beyond 75 degrees
- ✕Bouncing the bar off the lower chest
- ✕Lifting the hips off the bench