Target muscles
Chest, triceps, front delts
Setup
- Plant your feet firmly.
- Pull shoulder blades back and down.
- Use a slight arch and a solid grip.
Execution
- Lower the bar to the lower chest with control.
- Press up while keeping shoulders stable.
- Keep elbows roughly 45 degrees from the torso.
Common mistakes
- Shoulders shrugging up.
- Elbows flaring hard.
- Bouncing the bar.
Progression
Paused reps, close-grip bench, dumbbell bench.