How to Do It
- Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
- Grasp the barbell with an overhand grip slightly wider than shoulder-width apart.
- Lift the barbell off the rack and hold it directly above your chest with your arms fully extended.
- Lower the barbell slowly towards your chest, keeping your elbows tucked in.
- Pause for a moment when the barbell touches your chest.
- Push the barbell back up to the starting position by extending your arms.
- Repeat for the desired number of repetitions.
Range of Motion
Bar touching the chest to full arm lockout.
Common Mistakes to Avoid
- ×Flaring the elbows to 90 degrees
- ×Bouncing the bar off the chest
- ×Lifting the hips off the bench
Prescription
3Sets
10-15Reps
Rest interval60-90 sec
Goal
Build chest pressing strength and upper body power
Body Part
ChestEquipment
Barbell
Muscles Worked
PrimaryPectorals
Secondary
TricepsShoulders
