Step 1: Lay flat on the incline bench and place your feet flat apart on the ground. The bar will be slightly behind your head when racked. It is recommended to use a spotter when using a free bar to eliminate the risk of dropping the weights on the sides or yourself.
Step 2: While keeping the legs and hips tight, push the bar above and bring it directly over the center of your chest. Slowly lower it towards your chest. As a rule of thumb, the lowest distance between the bar and your chest should be just enough to allow a fist to fit in.
Step 3: Hold the bar steady in this position for a second then slowly lift back to initial position. Repeat.
Step 2: While keeping the legs and hips tight, push the bar above and bring it directly over the center of your chest. Slowly lower it towards your chest. As a rule of thumb, the lowest distance between the bar and your chest should be just enough to allow a fist to fit in.
Avoid this mistake: Many people tend to bend their wrist for extra support unintentionally. This leads to the danger of cracking your wrist or permanent wrist damage. Avoid this by deliberately keeping the wrist in a neutral straight position, supporting the bar firmly by the lower side of palm and locking it.
Step 3: Hold the bar steady in this position for a second then slowly lift back to initial position. Repeat.
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