How to do it
Set the bench to 30–45 degrees and lie back with your eyes under the bar.
Grip the bar slightly wider than shoulder width and plant your feet firmly.
Pull your shoulder blades back and down, then unrack the bar over your shoulders.
Lower the bar under control to your upper chest, just below your collarbones.
Keep your elbows slightly tucked, about 45–60 degrees from your torso.
Press the bar back up until your arms are straight above your shoulders.
Tips
- A lower incline of around 30 degrees keeps more focus on the chest.
- Keep your upper back tight against the bench throughout the set.
- Use safety arms or a spotter for heavy sets.
Common mistakes
- Setting the bench so steep that the lift becomes a shoulder press.
- Lowering the bar to your mid-chest or stomach instead of your upper chest.
- Arching so much that your hips leave the bench.
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