Let’s Train

Works

• Back of the upper arm · triceps brachii
• Chest · pectoralis major
• 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. Hold the bar with your hands shoulder-width apart, not closer.

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.
2. Lower it to your lower chest. Keep your elbows close to your body.
3. Push it back up until your arms are straight.
4. 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 the back of your upper arms and your chest.

Common mistakes

• Gripping so close that the wrists bend.
• Flaring the elbows.

When to stop