front 1 side 1



Use A bench that allows a down-hill angle.

Grip bar around shoulder width or slightly wider, lift the bar up and off accepting the weight of the bar.




With belly squeezed, breathe in as the bar slowly lowers towards your nipple line.

Keeping your shoulder blades anchored and squeezed, allow your elbows to bend away from your torso as the bar nears the floor.

Pause when you feel your shoulder flexibility limit your range. Hold for 1-3" squeezing your chest.

Breathe out as you press the bar back up towards the sky. Back to a straightened position above your chest. Note: don't press bar and hold directly over your neck or head.

Repeat desired reps.