This is an exercise for the Pectoral (Chest) muscles. It uses a wider grip that focuses on the outer portion of the chest.

Muscle group: Chest


Lie flat on a bench with your feet flat on the floor.

Place your hands wider than shoulder width apart on the bar and lift it off the rack, this is starting position.

Bring the bar over your chest and lower it till it is just above your body.

Extend your arms upward and raise the bar straight up.

Pause for a moment and with slow controlled movement, return the bar to starting position.


Keep your abs drawn in and your back flat on the bench throughout this exercise.

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