How to do it
Pin your shoulder blades together and keep them flat on the bench.
- 1
Lie on a flat bench with a barbell using a close grip.
- 2
Lower the barbell to your chest while keeping your elbows close to your sides.
- 3
Press the barbell back up to the starting position, fully extending your arms.
- 4
Repeat for the desired number of repetitions.
Expert tip
Focus on keeping the elbows close to the body to emphasize triceps activation.
Common mistakes
- ✕Bouncing the barbell off the chest
- ✕Letting wrists bend backward under the bar
- ✕Excessively arching the lower back