- Lay flat on the bench with your feet on the ground. With a narrow grip on the bar, straighten your arms
- Lower the bar to your lower-mid chest
- Slowly raise the bar until you've locked your elbows.
- Lay on a flat bench while holding a barbell with a shoulder-width grip.
- Fully extend your elbows until the barbell is directly over your chest.
- Begin to flex your elbows and allow the barbell to nearly touch your forehead.
- Extend your elbows back to the starting position and repeat.
- Lie flat on bench and grip bar slightly narrower than shoulder-width.
- Lower bar toward upper chest by bending elbows forward, not flaring out.
- Extend elbows to press bar back to starting position above chest.
