Muscle Targeted: Chest (Pectoralis)
Starting position:
Choose an appropriate weight matching your fitness level and type of training. Lie down on the inclined bench so that your eyes are right below the bar. Using a medium-width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over your chest with your arms locked. Your feet are pressed against the firm construction.
Exercise:
As you breathe in, come down slowly until you feel the bar on your upper chest and then bring the bar back to the starting position as you breathe out. Avoid overarching your lower back throughout the whole exercise. Keep your elbows pointing outwards.
Note:
Start with lighter weight to master the technique well.
Make sure you have the right hand grip and avoid excessive dorsal flexion in your wrists.
Beware of overarching your lower back while overcoming the resistance. Both your chest and entire torso must be straightened throughout.
Recommendation:
It is advised to use a spotter to help you with more challenging weight.
