- Use a bench to elevate your feet.
- Put your hands slightly wider than shoulder-width.
- Slowly lower your body until your chest almost touches the ground
- Raise your body until you almost lock your elbows.
- Un-rack the bar and break at the elbows and shoulders.
- Bring your elbows to the floor, rest for a second to remove all the momentum from the rep, then press to a lockout.
- Start in a bench press position with your feet planted on the bench and knees bent.
- Grasp the barbell with an overhand grip, positioning your hands slightly wider than shoulder-width apart.
- Lift the barbell off the rack and lower it to your chest, keeping your elbows close to your sides.
- Push the barbell back up to the starting position, fully extending your arms.
- Start on the bench with your shoulder blades pulled back.
- As you initiate the first rep, tuck your elbows slightly until the bar is a few inches off your chest.
- Pause just off your chest for 1-3 seconds. Then press explosively.
