1) Lay on an adjustable bench at 30° (so the back rest is pointing towards the floor), keep your back slightly arched and puff out your chest upward.
2) Grab the barbell at shoulder width making sure that your forearms are in a vertical line.
3) Have your shoulders locked downwards and your shoulder blades squeeze together.
4) Inhale and slowly lower the the bar towards your sternum with your hands being at your lower chest area. Keep your elbows at a 45° angle to your torso.
Stop as the barbell is almost about to touch your chest.
3) Exhale and push the weight back to your starting position. Make sure that you do not lock your elbows and that they are at a slight bend.
- On your last set, before putting the barbell back on the rack, wait until you have fully completed your repetition. It's a common mistake to create a fluid motion with the lift of the barbell and racking it. This adds unwanted strain on your shoulders and diminishes the value of the last rep as you take away the stress from your chest.