How to do it
Keep your shoulder blades pinched together throughout the entire set.
- 1
Lie on a flat bench with your eyes under the barbell and grip the bar slightly wider than shoulder-width.
- 2
Unrack the barbell and hold it straight over your shoulders with your arms locked.
- 3
Inhale and lower the bar slowly towards your neck, keeping your elbows flared out.
- 4
Lower the bar until it's just above your neck, then press the bar back up to the starting position.
Expert tip
Lower the bar slowly towards your neck rather than your chest, but be cautious and use a spotter as this variation can place more stress on the shoulder joints.
Common mistakes
- ✕Lowering the bar rapidly toward the neck
- ✕Lifting the feet off the floor
- ✕Bending the wrists backward