Lie back on a flat bench. A typical width to use creates a 90-degree angle in the exact middle of the repetition between the forearms and the upper arms), however, certain trainees prefer to use varying grip widths depending upon which grip feels most comfortable. Narrower grips cause the triceps to be the dominating muscle of the lift and wider grips allow the chest to be the primary mover. Lift the bar off of the rack and hold it directly over your chest with your arms fully locked. This is the starting position for every repetition. Slowly descend until the bar touches your middle chest and, once it does, push the bar back to the starting position. Place a great deal of focus on squeezing and contracting the chest muscles as you perform the concentric portion of the repetition (when you are pushing the weight back to the starting position). Pause briefly at the top of the repetition when your arms are fully locked and begin the next repetition. After you have completed your prescribed number of repetition, place the bar back into the rack.
