Let’s Train

Works

• Chest · pectoralis major
• Back of the upper arm · triceps brachii
• Front of the shoulder · anterior deltoid

Needs

Barbell and plates, bench, rack with safety bars

Setup

Lie on the bench with your eyes under the bar. Put your feet flat on the floor. Hold the bar a little wider than your shoulders. Squeeze your shoulder blades together.

Set the safety bars just below the lowest point of the lift, or have a spotter beside you.

Steps

1. Lift the bar off the hooks and hold it above your shoulders with straight arms.
2. Lower the bar slowly to the middle of your chest.
3. Touch lightly. Do not bounce.
4. Push the bar up and slightly back until your arms are straight.
5. Return the bar to the hooks after the last rep.

Breathing

Breathe in as you lower. Breathe out as you push.

Where you feel it

In your chest, the back of your upper arms and the front of your shoulders.

Common mistakes

• Bouncing the bar off the chest.
• Lifting the hips off the bench.
• Letting the elbows point straight out to the sides.

When to stop