Muscle Group: Middle Chest
Step 1: Lay flat on a bench and place your feet flat 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 return back to initial position. Repeat.
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