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Muscle Group:  Chest 
Exercise Type:  Resistance (Weights) 

• Notes: To check if you are using the correct width grip, lower the bar to the chest. If the forearms are perpendicular to the floor, then you are using the most efficient grip!

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Step 1

Beginners position feet flat on bench, advanced lifters position feet on floor.
Eyes should be below bar.
Grasp bar with pronated, slightly wider than shoulder width grip.
Move bar off rack.
Position bar over chest, arms fully extended.

Step 2

Lower bar slowly and under control, keeping wrists straight.
Pause when bar lightly touches chest near the nipples.
Push bar up to full elbow extension.
Do not arch lower back.