Select a weight with which you can perform between eight and 12 presses. If you cannot complete eight, the weight is too heavy. If you can complete more than 12, the weight is too light. A standard Olympic barbell weighs 45 pounds. If the barbell alone is too heavy, select a lighter bar. If the barbell isn't heavy enough, you can slide weight plates onto both ends to increase the resistance.
Step 1:Lie down on an incline bench. Gripping the bar with a medium-width grip, lift the bar off the rack. Hold it straight over your head, keeping your arms locked. This is the starting position for the exercise.
Step 2:Inhaling slowly, move the bar down toward your upper chest.
Step 3:After a slight pause, push the bar back to the starting position. Exhale while doing so. Arms should be locked. Squeeze your chest and hold for a second before bringing the bar down again.
Step 4:Repeat the process to complete 3-4 sets hitting around 10-12 reps If you are lifting heavier weight than you are use to (with good form). Aim for 3-4 sets hitting around 4-8 repetitions..
Step 5:Place bar back on rack when the exercise has been completed
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