Proper Positioning
Lie on the bench in a supine position
Place the head, shoulder blades, sacrum (the triangular bone at the base of the spine), and glutes firmly on the bench
Bring the feet back under the knees, firmly planted
Squeeze the glutes to maintain a balanced position
Maintain a natural arch in the lower back throughout the entirety of the movement
Grab the bar with a pronated grip slightly inside shoulder width
Keep the bar around eye level, with the elbows fixed at the upper chest level
Keep the elbows tucked
Proper Technique
Maintain a fixed position at the elbows
Slowly lower the bar until the forearms are parallel to the ceiling
Press the bar, once a slight stretch is felt in the triceps
Slowly return to starting position
Pause and squeeze at the top of the movement
Essential Tips
Do not use momentum
Avoid moving the elbows with the weight
Avoid swinging
Lower bar further in accordance with ROM
Do not hyperextend the elbows
Avoid locking out the elbows
Do not point elbows to the side or flare them out
Move the fixed elbows position higher to focus more on the long head
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