A great exercise for the pec muscles.
- Lie on your back on a flat bench
- Grip the bar with an overhand grip
- The grip should be wider than elbow width
- Lift the bar off of the rack
- Lower the bar down until it almost touches the chest
- Press the bar smoothly upwards, without jerking
- Stop when the elbows are straight
Duration: seconds per repitition
For heavy weights make sure you have someone to ‘spot’ for you.