November 11, 2013
      Set up the height of the rack or bench so that it allows you to have a slight bend in the elbows while lying below barbell. You should be in a position that the bar is above the uppermost part of your chest.

      Begin by pulling the shoulders back, squeezing the shoulder blades and pressing the bar out of the rack. Once the bar is out of the rack drive it out without losing the connection between your shoulder blades, and position it above your shoulders. From there lower the weight while keeping the forearms vertical and feet firmly on the floor.

      Once the bar touches your chest, drive it back out so that it is stacked above your shoulders.

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