How to Do It
- Set up an incline bench at a 45-degree angle.
- Lie down on the bench with your feet flat on the ground.
- Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart.
- Unrack the barbell and lower it slowly towards your chest, keeping your elbows at a 45-degree angle.
- Pause for a moment at the bottom, then push the barbell back up to the starting position.
- Repeat for the desired number of repetitions.
Range of Motion
Bar touching the upper chest to full lockout.
Common Mistakes to Avoid
- ×Setting the incline too steep (turns into a shoulder press)
- ×Flaring the elbows excessively
- ×Not retracting the shoulder blades
Prescription
3Sets
10-15Reps
Rest interval60-90 sec
Goal
Target the upper chest (clavicular head of the pectoralis major)
Body Part
ChestEquipment
Barbell
Muscles Worked
PrimaryPectorals
Secondary
ShouldersTriceps
