• Lie on an incline bench with the back rest tilted at an angle of 30 degree to 45 degree support your legs either on the ground or platform

• Take hold of the barbell from the support rack and lock it vertically with slightly bent arms above the chest.

• Lower the barbell slowly until it slightly touches the pectorals.

• Raise it back slowly by extending your arms with the arms remaining slightly bent at the completion of the exercise.

• Maintain the tension in the middle of your body.

DON'TS

• Make sure that your wrist remains in a line with your forearms the whole time.

• Don�t arch your back.

• Don�t just hurry to finish off. Each step should be performed in a slow motion