Execution: Lying on your back on a flat bench, take an overhand grip on the barbell with your hands shoulder-width apart. Keep your buttocks in contact with the bench and your feet flat on the floor during this exercise. Inhale and slowly lower the barbell until it hits your chest. Press the weight back up, exhaling as you reach the top.

Variations:
• Vary the distance between your hands on the bar.
• Add a length of chain to the ends of the bar to increase the weight as you raise the bar.
• Vary where the bar hits your chest lower or higher to work the pectorals muscles.
• Try pressing your elbows into your sides to focus on the anterior deltoids.