- Lie on a flat bench. Rest your feet on the floor to ensure body stability.
- Grab the bar using the close grip. Lift the bar from the rack.
- Inhaling, slowly lower the bar to your chest. The bar should lie slightly below the chest level.
- Exhaling, lift up the bar fully extending your hands.
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Build a strong chest and triceps. Strength for arm extension. Strengthen the chest, triceps and, anterior deltoids