- Keep your back flat on the bench
This exercise targets your middle chest area and provides a low cardio benefit. It also works your shoulders and triceps.
Pectoralis Major (Middle Chest), Deltoids (Shoulders), Triceps
2 Days a Week to
3 Days a Week
Flat Bench, Barbell
Starting Position: Lie on the flat bench, face up with your knees bent, feet on the platform. Hold a barbell with an overhand grip, hands shoulder width apart. Extend your arms straight up, directly over your chest.
- 1 Exhaling, slowly lower
the bar back behind your head, bending your elbows and bringing the bar to the floor. Keep your elbows close to your head.
- 2 Inhale and slowly lift the
bar back to starting position.
- 3Repeat this exercise until you have completed all repetitions for the set.