The classic compound chest movement that also recruits the anterior deltoids and triceps.

Setup

• Lie on a flat bench with feet planted firmly on the floor.
• Grip the bar slightly wider than shoulder width.
• Unrack with straight arms, keeping the bar above mid‑chest.

Execution

1. Lower the bar slowly until it touches (or nearly touches) the sternum.
2. Drive through the heels and press the bar back up to full extension.

Need a refresher? Watch this video demonstration.

The king of posterior‑chain movements, targeting glutes, hamstrings, and spinal erectors.

Key cues: maintain a neutral spine, engage lats, push the floor away.

A vertical pressing movement that develops the entire shoulder girdle and triceps.

Tips: squeeze glutes, brace core, and avoid excessive lean‑back.

Targets the middle back, lats, and posterior deltoids while reinforcing hip‑hinge stability.

Keep torso roughly 45° to the floor and pull through the elbows.