- Lie flat on bench and grip bar slightly narrower than shoulder-width.
- Lower bar toward upper chest by bending elbows forward, not flaring out.
- Extend elbows to press bar back to starting position above chest.
- 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.
- Unrack the barbell. Break at the elbows and begin lowering the barbell.
- Lower the barbell to your neck before extending your elbows back to the starting position.
