Overview
The king of chest exercises. A horizontal push that loads the pectorals heavily through a full range of motion with a barbell, allowing maximum overload and progressive strength gains.
Muscles Trained
Step-by-Step Instructions
- 1
Lie flat on the bench with your eyes under the bar.
- 2
Grip the bar slightly wider than shoulder-width. Wrap thumbs around the bar.
- 3
Arch your lower back slightly, retract and depress your shoulder blades into the bench.
- 4
Plant your feet firmly on the floor.
- 5
Unrack the bar and hold it directly over your chest, arms locked.
- 6
Inhale and lower the bar under control to the lower chest (nipple line).
- 7
Touch your chest gently — do not bounce.
- 8
Drive the bar back up explosively, exhaling at the top.
- 9
Keep elbows at roughly 45–75° from your torso throughout.
Benefits
- ✓
Maximum pectoral mass and strength stimulus
- ✓
Heavy bilateral loading allows progressive overload
- ✓
Recruits front deltoids and triceps as synergists
- ✓
Builds pressing power that transfers to sport and daily life
Form Tips
- →
Use a spotter for heavy sets
- →
Keep wrists straight — bar over the heel of the hand
- →
Drive your feet into the floor to create full-body tightness
Watch Video Tutorial
Search YouTube for demonstration