How to do it
Plant your feet flat on the floor and press your glutes firmly into the bench.
- 1
Lie on a flat bench, holding the trap bar above your chest with arms fully extended.
- 2
Keep your elbows stationary as you lower the bar towards your forehead.
- 3
Stop just before the bar touches your forehead, then extend your arms to return to the starting position.
- 4
Repeat for the desired number of repetitions.
Expert tip
Keep your elbows pointing forward and avoid flaring them out to maintain tension on the triceps throughout the exercise.
Common mistakes
- ✕Dropping the bar past the forehead line
- ✕Bouncing the bar off the forehead
- ✕Letting the wrists bend backward under load