Setup

 

• Lay on the bench with your barbell racked so that you can grab it with slightly bent arms

• Bar should be at eye level when racked

• Grasp the bar with a closed grip, slightly outside the shoulders

• Feet remain on the ground, knees bent at 90 degrees

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Execution

 

• Lift the bar off the rack by extending arms and pressing shoulders up

• Center the bar above your chest with arms locked out

• Lower the bar slowly, in a straight line all the way to your nipple line

• Press the bar back towards the ceiling in a straight line until arms are again locked out

• Be sure to keep your shoulders engaged the entire lift, squeezing towards the middle of your back

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Tips

 

• Try to avoid “bouncing” the bar off your chest at the bottom of the rep