(Primary muscles: lower and upper pectorals, anterior deltoids and triceps)

Lie on the bench with your shoulders 3-5 inches in front of the uprights. Place your feet flat on the floor on each side of the bench to balance your body on the bench during your set. Take an overgrip on the barbell with your hands set approximately 3-5 inches wider than your shoulders on each side. Straighten your arms to lift the barbell from the rack to a position at straight arms\’ length. Slowly bend your arms and lower the bar downward and slightly forward until it lightly touches the middle of your chest, a couple of inches above the lower pectoral line. Without bouncing the weight off your chest, slowly extend your arms and press the weight back up along the same arc to the starting point.

Shaun Karp is a certified personal trainer in Vancouver. For further information call his office at 604-420-7800.