Instructions:
- 1Lie back on a flat bench holding a barbell using a reverse grip (palms facing towards you)
- 2Lower the bar to your chest in a controlled manner
- 3Press the bar back to the starting position, fully extending your arms
- 4Pause for a moment at the top before lowering the bar again
- 5Perform the desired number of repetitions
Tips:
- Keep your feet flat on the ground for optimal stability
- Avoid locking your elbows at the top of the lift to keep tension on your muscles
- Bring the bar down to the middle of your chest to target the defined muscles effectively
- Maintain control of the barbell at all times, do not allow it to bounce off your chest