Targets: Chest, Anterior Deltoids, Triceps
- Find neutral spine by placing a step under y our feet or being on your toes and then gently drawing your navel in towards the bench.
- Place your hands on the bar in the correct position and have a spotter lift from the rack. Standard position is so that your elbows will be at 90 degrees when the bar is a fist distance from your chest. If possible have all fingers and thumb wrapped over the bar so you can keep the wrist straight.
- Set your shoulders by elevating (bring toward ear), retracting them (bring into bench) and then depressing them (lowering your shoulder towards your hips). Ensure you still have neutral spine and you should feel the muscles in your back under your arm pits ‘flare’ up (these are the Latisimus Dorsi muscles).
- Bend at the elbows so that you do not lose your set shoulder position and breathe in on way down.
- Come down to 90 degrees at the elbows and then exhale on the way up.