| Lie back on a bench and position your body so that your forhead is positioned under the bar. Grasp the bar with a grip width that is 8 - 12 inches apart. Inhale and lower the bar slowly to the mid to lower portion of your chest muscles. Keep your chest up and squeeze your shoulder blades together as you lower the bar. Exhale and press the bar up and back with a slightly backward bar angle. Keep your lower back pressed flat against the bench. Keep your feet flat on the ground. Do not bounce the bar off your chest or excessively arch your lower back off the bench. Your upper arms should be at approximately 20 - 25 degrees from your torso at the bottom of the lift. Don't let your elbows flair out to the sides. Make sure you also keep your thumbs positioned around the bar for added safety. You always need a spotter for this exercise! |
View a video of this exercise