Description
Pressing movement with a strong triceps emphasis.
01 · Setup
Set up the movement
- Lie on a flat bench with your feet planted on the floor.
- Keep your torso stable, shoulders down and chest open.
- Keep your elbows close to your torso and wrists aligned.
- Brace your trunk throughout.
02 · Execution
Perform the rep
- Lower under control without flaring your elbows.
- Make a controlled transition at the bottom.
- Press to the top without snapping into lockout.
Technique cue
Keep your elbows close and control the path.
Common mistakes- flaring the elbows
- lowering too quickly
- using a partial range
- raising the shoulders
Safety notes
Risks of poor execution
- With a free barbell, an uncontrolled load can fall onto the chest, throat or face.
- Bouncing or lowering too quickly can cause a pectoral tear and shoulder injury.
- Training close to failure without safety measures increases the risk of a serious accident.
- Lack of control increases strain on the shoulders and elbows.