Chest & Triceps

Retract your shoulder blades and keep your feet flat. Drive the bar in a slight arc toward your lower chest.

Set bench to 30–45°. Lower until elbows are just below parallel to maximize upper chest stretch.

Keep a slight bend in your elbows throughout. Focus on the squeeze at the top — not the weight.

Pin your elbows at your sides. Fully extend and squeeze hard at the bottom on every single rep.

Keep elbows pointing forward. Lower slowly to stretch the long head — it makes all the difference.

Lean slightly forward to shift emphasis to chest. Go deep until elbows reach 90° or lower.