Chest
Preparation
- Lie on a flat bench under the barbell.
- Grip the barbell with an overhand grip, with your hands slightly wider than shoulder width apart.
- This is the starting position.
Movement
- Lift the barbell from the rack – keep your arms strong.
- Lower the bar down towards your chest at a controlled speed.
TIP: Position the bar in the centre of your chest. - Lower the bar down to your chest, before pushing the barbell upwards.
- Raise the barbell back to the starting position – keeping your arms strong.
- Repeat for recommended repetitions.
Benefits
- Builds strength and encourages growth in the muscles worked.
- Increased upper body strength.
- Improved muscular endurance.
- Improved explosive/power movements.
- Increased bone and joint health.
Muscles Used
- Pectoralis Major – Primary Muscle.
- Triceps – Primary Muscle.
- Anterior Deltoids — Primary Muscle.
Safety
Use a spotter whilst performing this exercise if needed. Avoid using a weight you know is too heavy for you – don’t ego lift.
If you are un-racking it yourself, make sure the bar isn’t too far behind you.