1. Lie on a flat bench. Rest your feet on the floor to ensure body stability.
  2. Grab the bar using the close grip. Lift the bar from the rack.
  3. Inhaling, slowly lower the bar to your chest. The bar should lie slightly below the chest level.
  4. Exhaling, lift up the bar fully extending your hands.


Build a strong chest and triceps. Strength for arm extension. Strengthen the chest, triceps and, anterior deltoids