Target Area: Upper Body
Equipment: Barbell, Bench, Weight Collars, Weight Plates
- Position yourself so that you are lying on a flat surface or bench. Ensure you drive your feet firmly into the ground, draw your shoulder blades backwards and create a slight arch in your back by shortening the distance between your shoulders and knees.
- Grip the bar within shoulder width and plant your heels into the ground to create tension through your core.
- Unrack the bar by pressing upwards, ensuring you maintain stability through your core. Lower the bar to your chest, ensuring you keep your elbows tucked close to your ribs. Press up firmly to the starting position. This is one repetition.
Increase the weight on the bar or number of repetitions
Decrease the weight on the bar or number of repetitions.