· Lie on a flat bench with you feet planted firmly on the floor.
· Grasp the bar a little wider than shoulder width apart.
· Raise the barbell above your body and move it to the top of your chest, near your neck.
· This is your starting position.
· Lower the bar down so it just touches the top of your chest.
· Raise the bar till your arms are fully extended and your elbows are locked.
· Return to starting position.
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