Key Points:

1) Maintain “5 points of contact”: (1) Head; (2) Shoulders; (3) Pelvis/Gluteus: (4) Left Foot; and (5) Right Foot.

2) Lie flat on the bench and set your hands just outside shoulder width apart.

3) Set your shoulder blades by pinching them together and driving them into the bench.

4) Unrack the barbell so that is directly over the chest.

5) Lower the bar in a straight line to the base of the sternum and lightly touch the chest (you may also stop 2-3 inches before the chest).

6) Push the bar up in a straight line while driving your feet into the floor and extending the elbows.

7) While pressing, the upper arm should remain approximately 45-degrees from the torso.

8) Repeat for the desired number of repetitions.

9) Breathing: Inhale when lowering the weight, exhale when returning the starting position.


Seattle Fire Department, Seattle Fire, Seattle Fire Rescue, Seattle Fire Medics

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