| Purpose: Develop the pectorals (chest muscles), anterior deltoids (front shoulder muscle) and the triceps. Secondary emphasis is placed on the medial deltoids (mid shoulder) and the muscles in the middle of the upper back. |
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| Equipment variations: Barbell, dumbbells or smith machine. |
| Starting position: Lie with your back on the bench and your shoulders about three to four inches from the end of the bench. Balance your body on the bench while keeping your feet firmly planted on the floor. Use an overhand grip on the bar with your hands two to four inches beyond shoulder width.Push the barbell up to remove it from the rack while keeping it directly above your shoulders. |
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| Performance: While keeping your elbows directly out to your sides, bend your arms and slowly lower the barbell down toward your chest. Allow the barbell to lightly touch the lower portion of your chest. Do not bounce the weight on your chest. Push the weight back up to straight-arm's length. Perform the desired number of reps in this fashion. |
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