- Lie on the flat bench, grasp the bar at shoulder level with your palms facing forward.
- Slowly lower the bar to your chest, keeping your elbows flared out.
- Once you feel a stretch in your chest press the weight back up.
- 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.
- 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.
- Place hands on the bar, in push-up position.
- Lower yourself to the bar, maintaining proper form.
