- PrimarySecondaryTertiary
- Difficulty
- Beginner
- Force
- Push
- Grips
- Overhand
- Mechanic
- Compound
- Position the bench between 30 and 45 degrees.
- Lay flat on the bench with your feet on the ground. With straight arms unrack the bar.
- Lower the bar to your mid chest
- Raise the bar (slowly and controlled) until you've locked your elbows.