Skill level
Strength Training
Body Parts

Step-by-step instructions

1. Lie back on a flat bench with a barbell in your hands. Hold the barbell in a close-grip bench position, so your hands are roughly shoulder-width apart. Lift the barbell over your chest.
2. Bend your elbows and lower the barbell so it's slightly above your forehead.
3. Return the bar back to the top position. Arch your back so there’s space between your lower back and the bench.
4. Lower it to your sternum, tucking your elbows about 45 degrees to your sides. When the bar touches your body, drive your feet hard into the floor and press the bar back up.