How to do it
Pin your shoulder blades to the bench and retract them the whole set.
- 1
Lie on a bench with your feet planted on the floor, holding weights together at chest level with both hands.
- 2
Press the weights up until your arms are fully extended, squeezing them together tightly.
- 3
Lower the weights back to your chest with control.
- 4
Repeat for the desired number of repetitions.
Expert tip
Focus on squeezing the weights together throughout the entire movement to keep constant tension on the chest muscles.
Common mistakes
- ✕Flaring the elbows wide during the press
- ✕Bouncing out of the bottom of the press
- ✕Letting the wrists bend back under load