- Place yourself on a bench with feet flat on the floor.
- Use a handgrip about 6” wider than the shoulder width.
- Bring the barbell to the chest about 1” below the nipples.
- Lift the bar, arm-length.
- Maintain an outward position of the elbows and keep the chest high.
- While lowering the weight under control, make a pause at the chest.
- Keep the head on the bench and avoid arching back too acutely.
- Keep your hips on the bench throughout the exercise.
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