Instructions
- Set an adjustable bench to an incline of 30 to 45 degrees. Sit with your back firmly supported and feet flat on the floor.
- Grip the barbell slightly wider than shoulder-width. Retract and depress your scapulae into the backrest.
- Unrack the weight and hold it directly above your clavicles with arms fully extended.
- Lower the barbell under steady control to the upper chest, just below your collarbones. Keep elbows angled at about 45–60 degrees.
- Pause briefly without bouncing, then drive the bar upward and slightly back until your elbows reach full lockout.
- Exhale as you press through the sticking point, maintaining scapular retraction throughout.
💡 Pro Tip & Form Cue
Focus on driving your biceps inward toward your clavicles at the top to maximally contract the clavicular head of the pectoralis major.
Common Mistakes
- Setting bench angle too high: Any angle above 45 degrees shifts the load from the upper pectorals onto the anterior deltoids.
- Bouncing the bar off the clavicles: High velocity impact at the top of the chest risks joint and cartilage trauma.
- Flaring elbows excessively wide: Causes anterior shoulder pinch; angle elbows slightly toward your ribcage.
📊 Recommended Sets & Reps
Hypertrophy: 3–4 sets of 8–12 reps. Strength: 3–4 sets of 5–8 reps.