MUSCLES TARGETED: pectoralis major

STARTING POSITION

Assume a supine position on a bench. Grasp bar with a closed, pronated grip. Grip slightly wider than shoulder width. Place bar over chest with elbows fully extended. This is starting point for all repetitions.

DOWNWARD MOVEMENT

Lower bar to touch chest at nipple level. Keep wrists rigid directly above elbows.

UPWARD MOVEMENT

Push bar upward until elbows are fully extended. Keep wrists rigid directly above elbows. Do not arch back or raise chest to meet bar. Repeat or finish set.

STARTING POSITION

Grasp bar with a closed pronated grip. Grip should be roughly shoulder width. Assume a hip width stance with knees slightly flexed and toes pointing straight ahead. Stand erect with bar touching front of thighs and elbows extended.

DOWNWARD MOVEMENT

Allow torso to slowly flex forward and bar to lower to floor. Keep knees slightly flexed and torso in a flat back position. Lower bar until weights touch floor.

UPWARD MOVEMENT

Extend hips and torso. Keep knees slightly flexed and torso in a flat back position. Repeat or finish set.