• Pinch the shoulder blades together
• Slowly move the chest towards the floor
• Keep the barbell close to the body and the hips high after the initial bend.
| Beginner | 5 Reps | 3 Sets |
| Intermediate | 8 Reps | 4 Sets |
| Advanced | 12 Reps | 4 Sets |
| Beginner | 25lbs | |
| Intermediate | 60lbs | |
| Advanced | 90lbs |