PERSONAL TRAINER INSTRUCTION :
Lay flat on a bench with your feet flat on the ground. Using a closed grip, grab the bar slightly wider than shoulder-width apart. Slowly lower the bar down while keeping your forearms vertical and your shoulder joint (armpit) at a 45 degree angle. Once the bar is lowered to your chest or slightly above, exhale and press the weight back up to the starting position.
Do not allow your arms to make a “T” position when lowering the weight. They should be tucked closer to your body but not right alongside it. Focus on keeping your forearms vertical through the entire movement. This can be considered an advanced movement if done with free weight so we advise starting with a Smith Machine. Consider consulting with one of our personal trainers if you’re looking to fine-tune your mechanics. Always use safety when working with heavy weights and we advise the use of a spotter.