- Grip the bar with hands wider than shoulder-width apart. Your knees should be bent 90˚, your feet flat on the floor and your head and shoulders supported by the bench.
- Brace your core muscles and contract your shoulder blades
- Lift the bar from the rack and hold it directly above your chest.
- Lower the bar slowly to your chest and press back up powerfully.
- Keep a natural arch in your back.


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