the horizontal press every other row in the family is measured against, loaded
and progressed as a lift of its own
both hands on one bar means the arms share a path, so you press far more than
with dumbbells while the bar caps how far your chest can stretch
the arch and the leg drive belong to the lift: this is a whole-body press,
which is why it moves the most weight here
Execution
Sit on the bench, lie back under the bar and arch your back. Place your hands
slightly wider than shoulder-width, grip the bar fully with your palms tilted
slightly inwards. Pack your shoulders back and down. Unrack the bar and
stabilize it.
lower the bar towards the bottom of your chest
keep your elbows at about 45 degrees to your torso
pause briefly at the point of contact just under your chest
squeeze your shoulders back and down, pushing yourself away from the bar
finish by fully extending your arms and stabilizing the bar
The bar stopping on your chest is the price of the load. The dumbbell and dip
versions are where you buy that stretch back.
Purpose
the horizontal press every other row in the family is measured against, loaded
and progressed as a lift of its own
both hands on one bar means the arms share a path, so you press far more than
with dumbbells while the bar caps how far your chest can stretch
the arch and the leg drive belong to the lift: this is a whole-body press,
which is why it moves the most weight here
Execution
Sit on the bench, lie back under the bar and arch your back. Place your hands
slightly wider than shoulder-width, grip the bar fully with your palms tilted
slightly inwards. Pack your shoulders back and down. Unrack the bar and
stabilize it.
lower the bar towards the bottom of your chest
keep your elbows at about 45 degrees to your torso
pause briefly at the point of contact just under your chest
squeeze your shoulders back and down, pushing yourself away from the bar
finish by fully extending your arms and stabilizing the bar
The bar stopping on your chest is the price of the load. The dumbbell and dip
versions are where you buy that stretch back.