Lay down on a bench, the bar is directly over your eyes, the knees form a slight angle and the feet are firmly on the ground. Hold the bar with a narrow grip (around 20cm.). Lead the weight slowly down till the arms are parallel to the floor (elbow: right angle), press then the bar up. When bringing the bar down, don't let it down on your nipples as with the regular bench pressing, but somewhat lower.

O diagrama mostra os músculos mais usados neste exercício