Let’s Train

Works

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

Needs

Barbell and plates, bench, rack with safety bars

Setup

Set the bench to about 30 degrees under a rack or in an incline press station. Lie back with your eyes under the bar and your feet flat.

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 with straight arms.
2. Lower it slowly to your upper chest, just below the collarbones.
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 your upper chest and the front of your shoulders.

Common mistakes

• Arching the back off the bench.
• Lowering the bar to the neck.

When to stop