Lie back on a flat bench. Using a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms, lift the bar from the rack and hold it straight over your chest. This will be your starting position.
From the starting position, breathe in and begin coming down slowly until the bar touches the middle of your chest.
After a brief pause (1-2s), push the bar back to the starting position as you breathe out.
Focus on pushing the bar using your chest muscles. Make sure to squeeze your chest in the contracted position at the top of the motion, hold for a second and then start coming down slowly again. Tip: Make sure you pay attention to the tempo that is prescribed within the programmes.
Repeat the movement for the prescribed amount of sets and repetitions provided, and then place the bar back in the rack when completed.
Make sure you don’t lock out your elbows when at the top prosition of the lift.
If you are new to this lift, it is advised that you use a spotter, if you don’t have one be cautious of the weight you use.
Also, beware of the barbell when performing this lift make sure you keep it above your chest in the movement and dont let it drift away from this.
Dont let the weight bounce off your chest, you should be in full control of the barbell at all times when performing the lift.
Make sure you torso is even on the bench and your feet should be placed firmly on the ground with an even stance.