Preparation
Perform this exercise on a flat weight bench with racks for the barbell. Get professional instruction to make sure you are ready for this exercise. Work out with a coach or spotter who can support you. Adjust the height of the rack to allow you pushing it out to the starting position without lifting your shoulders from the bench too much. Check where to place your hands for a medium-grip. This is slightly outside of the shoulders and will create a 90-degree angle in the middle of the movement between the forearms and the upper arms
Start Position
Hold the barbell with straight arms. The bar is directly over your upper back and shoulder joint. Pull the shoulders down and back into the bench
2‹Þ
Bend the arms at the elbows to slowly bring the bar down. Slightly tuck the elbows in towards the body in the same time. Concentrate on activating your chest muscles to make the movement slow and controlled
End Position
Bring the bar down until it touches the middle chest. When the bar touches the chest the lower arms are perpendicular to the bar. The elbows should be straight under the barbell. Find out where this spot is for you and make sure that the bar touches your chest in the same spot on each single repetition
2‹Þ
Activate the chest muscles to push the bar back up to the position directly over the shoulders
Repeat
Back to the start position. Repeat for the planned number of times
Purpose
Build a strong chest. Strength for horizontal pushes. Strengthen the chest, arms, and shoulders, especially m. pectoralis, m. triceps and m. deltoidus anterior