For best performance and safety purposes use a power rack to execute the exercise. Set the hooks or supports up in a power rack at a height that you can reach with almost fully extended hands while you lying on the floor. Lie back on the floor so that your lower chest to be on one level with the bar, bend your knees and position your feet firmly on the floor. Grasp the bar with overhand grip (palms facing forward) with your hands at the widest grip you can safely manage (the angle in the middle portion of the movement between your arms and forearms must be bigger than 90-degree). Dismount the barbell from the rack and hold it above your chest.
As you breathe in start lower the bar in controlled motion until your triceps touch the floor. When your triceps touch the floor carefully change the direction of the movement and bring the bar back to the starting position as you exhale. Contract the pecs at the top, hold for a second and repeat the movement for desire reps.
- Grip the bar with your thumbs around the front, to prevent it from slipping.
- Don’t lock your arms at the top of the movement and keep your elbows pointed outward to keep the tension in the chest muscles.
- Keep your legs firm on the floor and don’t lift your head and glutes from the floor.
- To perform the exercise safe and correct the negative phase of the movement should be twice longer than the positive.
- Use a spotter to helps you to un-rack and rack the bar.