- 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 until you've locked your 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.
