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By: Technical Panel	Date: 22/03/2006
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Start Photo

Place feet shoulder width apart on the floor. Take a grip on the bar at about shoulder width.

Grip the bar with opposing fingers and thumb. Do not put thumb round the same side of the bar as fingers.

Keep your head, back and buttocks on the bench through the whole range of the movement. Avoid arching.

Straighten your arms to raise the barbell from the rack and hold at arms length directly over your mid chest line (sternum)

MidPoint Photo

Slowly lower the weight to a point about one or two inches higher than your chest, by allowing your arms to bend at the elbows out to the sides.

Your arms should bend while allowing your arms to face directly verticle facing the ceiling, perpendicular to the floor.

The weight should come to rest under control and not touching your chest. There should be no bouncing of the weight off your chest.

Concentric Photo

Next you are going to return the weight to the starting position by straightening your arms, pushing through your chest muscles and triceps and shoulders.

The barbell should travel in a smooth and straight path upwards and slightly back toward your upper chest.

You should stop just before your elbow joints lock out to maintain tension upon the muscle and not the joints.

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Exercise Guide

Technical Panel

22/03/2006

Exercise Guide - An assortment of exercise guides demonstrating how to accurately perform exercises for your entire body from the largest muscle groups to the smallest.

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