Starting Position: Lying on a flat bench with feet firmly on the ground, grip the barbell with each hand slightly outside shoulder-width. Extend the arms and bring the barbell over the chest line.
Procedure: Lower the bar in a controlled manner until the bar slightly touches the chest. Press the bar upward, over the chest and shoulder, to return to the start position. Repeat for the prescribed repetitions.
Coaching Keys: 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 triceps.
