- Lie down on a bench, step or the floor. Begin with the barbell hovering just over the chest, elbows bent. Place the hands on the bar a bit wider than the shoulders.
- Contract the chest and push the weight straight up over the chest without locking the elbows at the top.
- Bend the elbows and lower the weight down until the elbows are just below the level of the chest.
- Repeat for 1 to 3 sets of 8 to 16 reps.
Tips
- Keep the abs contracted throughout the movement to protect your back.
- Keep the motion slow and controlled -- try not to use momentum.
