Primary Muscle Group: Chest


Lie on a flat bench, knees bent, feet flat on the bench or floor.  Your grip should be medium-wide (which means that as you lower the bar to your chest, your hands should be wide enough apart so that your forearms point straight up, perpendicular to the floor).  Lift the bar off the rack and hold it at arm’s length above you.  Now lower the bar slowly and under control until it touches just below the pectoral muscles.  Keep the elbows pointed outward in order to fully involve the chest.  The bar should come to a complete stop at this point.  Press the bar upward once more until your arms are fully locked out