How to perform it
- Lie on a flat bench with your feet supported on the floor and hold the bar with both hands above your chest.
- Keep your arms extended or maintain a slight bend in your elbows throughout the movement.
- Engage your abs and keep your shoulders stable to support the movement.
- Lower the bar behind your head with control without losing arm alignment.
- Lower through a comfortable range while feeling a stretch through the upper torso.
- Avoid excessive range of motion or compensating by over-arching your lower back.
- Return the bar to the starting position above your chest, controlling the entire upward phase.
- Exhale as you bring the bar back and inhale as you lower.
What you should feel
Work in the chest, lats, and serratus, with the triceps and core assisting with stabilization. The effort should remain controlled through the upper torso, without pain in the shoulders, elbows, wrists, or lower back.
Groups mentioned in the description
Exercise questions
Lie on a flat bench with your feet supported on the floor and hold the bar with both hands above your chest. Keep your arms extended or maintain a slight bend in your elbows throughout the movement. Engage your abs and keep your shoulders stable to support the movement. Lower the bar behind your head with control without losing arm alignment. Lower through a comfortable range while feeling a stretch through the upper torso. Avoid excessive range of motion or compensating by over-arching your lower back. Return the bar to the starting position above your chest, controlling the entire upward phase. Exhale as you bring the bar back and inhale as you lower.
Arcing arm movement that works the core, chest, triceps, and back while keeping the core firm and the range of motion controlled.
Work in the chest, lats, and serratus, with the triceps and core assisting with stabilization. The effort should remain controlled through the upper torso, without pain in the shoulders, elbows, wrists, or lower back.
The guidance above organizes the content from the Athletic Station exercise base. Adapt the movement to your individual condition and stop if you experience pain.