- The athlete lies on bench, eyes under bar and the hands placed evenly on bar.
-Grip the bar firmly and slightly wider than shoulder width.
-The body and head rest on bench throughout exercise.
-Feet flat on floor.
-Lift the bar off the rack in a controlled manner.
-Stabilize bar over upper chest, arms straight, elbows locked, and grip tight.
-Momentary stop.
-Bar lowered slowly to chest in controlled manner, close to chest.
-The athlete inhales while lowering the bar.
-Elbows out and under the bar.
-When bar touchs the chest drive it up to thestarting position.
-The athlete should exhale while pushing the bar up and should not arch body, twist body, or move feet