Lie on a bench and press the bar from your chest.
How it’s done
- Eyes under the bar, shoulder blades pinched, feet planted.
- Unrack and lower the bar to the lower chest.
- Press up and slightly back until the arms lock.
Coaching tips
Keep your wrists stacked over your elbows. Use a spotter for heavy sets.
Scaling options
Dumbbell bench, push-ups.
Not sure about a movement? Ask a coach before you start, and scale it to what feels right today.