Starting Position: Lying on a flat bench with feet firmly on the ground, hold a weight in one hand with arms extended over the chest.
Procedure: Lower the weights in a controlled manner until the hand is about even with the chest. Press the weights upward, over the chest and shoulder, to return to the start position. Repeat the prescribed repetitions with one arm before repeating with the opposite side.
Coaching Keys: Keep your torso and hips squared. Drive your feet through the ground and engage the glutes, torso, and shoulder blades. Maintain a vertical forearm position and neutral wrist throughout the movement.
Feel it: Working your chest, shoulders, and torso.
