- Lie with your back flat against bench and feet on ground.
- Grasp bar with hands shoulder width apart.
- Slowly lower the bar to the center of the chest (do not bounce the bar off your chest).
- Slowly raise the bar up above your head without locking your elbows to complete one repetition.
- Do not lift your buttocks off the bench while performing this exercise.
- CHEST (PECTORALS)
- SHOULDERS (DELTOIDS)