Starting Position :
Lie down on a bench and firmly plant your feet on the floor, a
little more than shoulder width apart. Keep your hips on the bench.
Remember to push your low back into the bench, holding your abs
tight. Your elbows should be extended over your mid chest. Use a
moderately wide grip to maximize the stimulation of your pecs. Be
sure to keep your hands slightly wider than shoulder width.
The Exercise :
Lower the weight slowly to the upper part of your sternum. Pause for
a count of "one thousand and one," and then EXPLODE,
driving the weight back up to an extended position. Hold the weight
in this position for another count of "one thousand and
one," and repeat.
Be sure to keep your glutes on the bench! You've got to maintain
tight form to get the full benefit from this lift. Keep your grip
slightly wider than shoulder width. If you have a narrow grip,
you'll be working your anterior deltoids (the front of your
shoulders) and triceps. If you use too wide of a grip, you'll be
cutting your range of motion short and possibly causing undue stress
to your wrists and rotator cuff (a group of small muscles in your
Do not bounce the weight off your chest. Not only can you injure
yourself, but you don't produce the optimal amount of stimulation
for your chest muscles. When lifting heavy, be sure to have a
spotter help you lift the weight off the rack.