Follow These Steps:
Step 1. Position yourself upright on an incline bench. Your feet should be flat on the floor. Reach over head with both hands and grab the bar. Your hands should be slightly wider than shoulder width. This will be your starting position.
Step 2. Exhale as you carefully lift the bar from the rack and hold over your chest. Take a breath.
Step 3. Exhale as you lower the bar to your chest. The bar should not rest on your chest. Hold this position for 1-2 seconds.
Step 4. Inhale as you raise the bar directly over your chest. Hold position for about a second.
Step 5. Exhale as you lower the bar to your chest again. The bar should not rest on your chest. Hold this position for 1-2 second. Repeat steps 4-5 to reach your desired reps.
Step 6: Carefully, return the bar back to the rack. Rest between sets.
Step 7: Repeat steps 1-6 to complete your desired sets.
Primary Muscle: Pectoralis Major
