How to do it
Plant your feet firmly on the floor to stabilize your torso on the bench.
- 1
Lie on a flat bench holding a barbell with an overhand grip above your forehead.
- 2
Keeping your upper arms stationary, lower the barbell by bending your elbows.
- 3
Extend your arms to return the barbell to the starting position.
- 4
Repeat for the desired number of repetitions.
Expert tip
Control the weight during both the eccentric and concentric phases to maximize muscle engagement and prevent injury.
Common mistakes
- ✕Flaring the elbows outward during the press
- ✕Letting the upper arms drift backward
- ✕Bouncing the barbell off the forehead