Instructions: Lie flat on your back on the incline bench press and grasp the weight bar a little more than
width apart. Place your feet on the floor. Next, lift the bar off the bench press and bring it
forward aligning it up with your shoulders. Lower the bar towards your chest keeping your elbows
back far as possible throughout the movement. When the bar touches your chest lightly, slowly push
the bar back up to the starting position. Repeat the movement for the amount of reps assigned. Note Placing your hands closer together will emphasize
more triceps . Keeping a wider grip uses more chest muscles.
Don't jerk the weight up. Use a slow controlled movement. Don't bounce the weight off your chest as you
lower the bar . Use control, this will prevent injuries. Don't arch your back and push your hips up during the
movement. Don't place your thumb over the bar, place it under. This prevents wrist injuries.