A variation of the bench press that targets the upper pectoral muscles.
- +Targets the upper chest and shoulders effectively
- +Helps develop strength and muscle mass
- +Provides variation to traditional bench press
- –Risk of injury if the barbell is dropped
- –May be difficult to lift heavy without a spotter
This exercise targets:
Chest
Upper Chest
Middle Chest
Serratus
Shoulders
Front Delts
–
Triceps
Ratios are approximate and can vary depending on form and technique.
How to perform
- Set bench to a 30–45° incline; rack bar just above arm’s length
- Lie back with feet flat and planted; glutes and upper back on the bench
- Grip slightly wider than shoulder-width; wrists straight, thumbs around the bar
- Pull shoulder blades back and down; brace core; slight lower-back arch
- Unrack to over upper chest; forearms vertical, elbows under wrists
- Lower to upper chest/collarbone line, elbows ~45–60°; light touch, no bounce
- Press up and slightly back over shoulders; keep back tight and breathe out; use a spotter or safeties