- Set bench to moderate incline and grip bar slightly wider than shoulders.
- Lower bar toward upper chest or neck, keeping elbows out wide.
- Press bar back up in a straight line over shoulders.
- Set bench to high incline and grip bar slightly wider than shoulders.
- Lower bar slowly toward upper chest or neck with elbows flared.
- Press bar upward until arms fully extend without locking elbows.
- Lay flat on the bench with your feet on the ground. With straight arms unrack the bar with a reverse grip.
- Lower the bar to your lower chest
- Raise the bar until you've locked your elbows.
- Position the bench between 45 and 60 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.
