- Lie on Bench, feet flat on floor.
- Hold barbell about 12-14″ wide.
- Lower Bar to chest about 1″ below nipples.
- Raise bar to arms’ length.
- Keep elbows out, chest high.
- Lower weight with complete control, making definite pause at chest.
- Keep head on bench, do not arch back to sharply.
- Do not raise hips off bench.
- Inhale down, exhale up.