Instructions:
- 1Lay down on a bench with a rack and position the barbell to align with your chest
- 2Grasp the barbell with a shoulder-width grip
- 3Lower the bar to mid-chest while keeping your elbows flared out
- 4Press the weight back up until your arms are fully extended
- 5Pause, then lower the barbell back to the starting position
Tips:
- Do not arch your back during the exercise
- Your feet should be flat on the ground for stability
- Keep a controlled pace, don't let the momentum do the work
- Try to keep the bar path vertical throughout the movement