the bar comes down to your neck with the elbows flared, which opens the
shoulders out and stretches the pecs further than any other bench variation
that stretch is the whole reason to run it, so the load sits below a standard
bench
Execution
Lie on the bench with a grip slightly wider than shoulder-width and a flatter
back than a regular bench. Squeeze your shoulders back and down. Unrack the bar
and stabilize it.
lower the bar towards your neck rather than your lower chest
let your elbows travel out wide, roughly in line with the bar
descend until you feel the stretch across your chest
pause briefly in the stretched position to maximize tension
press back up along the same path
Work up to the load incrementally rather than jumping to it.
Purpose
chest builder aimed squarely at the stretch
the bar comes down to your neck with the elbows flared, which opens the
shoulders out and stretches the pecs further than any other bench variation
that stretch is the whole reason to run it, so the load sits below a standard
bench
Execution
Lie on the bench with a grip slightly wider than shoulder-width and a flatter
back than a regular bench. Squeeze your shoulders back and down. Unrack the bar
and stabilize it.
lower the bar towards your neck rather than your lower chest
let your elbows travel out wide, roughly in line with the bar
descend until you feel the stretch across your chest
pause briefly in the stretched position to maximize tension
press back up along the same path
Work up to the load incrementally rather than jumping to it.