How to do it
Lower the bar to the lower portion of your chest each repetition.
- 1
Lie on a flat bench with your feet planted on the ground.
- 2
Grip the barbell wider than shoulder-width apart.
- 3
Unrack the barbell and lower it slowly to your chest.
- 4
Press the barbell back up to the starting position, fully extending your arms.
- 5
Repeat for the desired number of repetitions.
Expert tip
Ensure that you maintain a controlled movement and do not bounce the bar off your chest to protect your shoulders.
Common mistakes
- ✕Flaring the elbows out to 90 degrees
- ✕Lifting the hips off the bench
- ✕Losing shoulder blade retraction mid-set