Sit on the bench, lie down under the bar, arching your back. Place hands on the
bar slightly wider than shoulder-width apart, grip the bar with a full grip,
palms tilted slightly inwards. Pack your shoulders back and down. Unrack and
stabilize the bar.
lower the bar towards the bottom of your chest
keep elbows at about 45 degrees to your torso
pause for a brief moment at the moment of contact just under your chest
squeeze your shoulders back and down, push yourself away from the bar
finish the rep by fully extending the arms and stabilizing the bar
Purpose
great horizontal press strength movement
solid pecs and triceps builder
Execution
Sit on the bench, lie down under the bar, arching your back. Place hands on the
bar slightly wider than shoulder-width apart, grip the bar with a full grip,
palms tilted slightly inwards. Pack your shoulders back and down. Unrack and
stabilize the bar.
lower the bar towards the bottom of your chest
keep elbows at about 45 degrees to your torso
pause for a brief moment at the moment of contact just under your chest
squeeze your shoulders back and down, push yourself away from the bar
finish the rep by fully extending the arms and stabilizing the bar