1. Lie back on an incline bench. employing a medium-width grip (a grip that makes a 90-degree angle within the middle of the movement between the forearms and also the higher arms), raise the bar from the rack and hold it straight over you along with your arms locked. this may be your beginning position.
2. As you breathe in, come back down slowly till you're feeling the bar on you higher chest.
3. when a second pause, bring the bar back to the beginning position as you breathe out and push the bar using your chest muscles. Lock your arms within the contracted position, squeeze your chest, hold for a second and then begin returning down slowly once more. Tip: it ought to take a minimum of twice as long to travel down than to return up.
4. Repeat the movement for the prescribed quantity of repetitions.
5. after you are done, place the bar back within the rack.
Caution: If you're new at this exercise, it's suggested that you just use a spotter. If no spotter is on the market, then be conservative with the number of weight used. Also, watch out for letting the bar drift too way forward. you wish the bar to fall on your higher chest and nowhere else.
Variations: you'll be able to use many angles on the incline bench if the one you're using is adjustable.
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