• Do not use any momentum
• Touch the belly button with the bar
• Keep chest as horizontal as possible
• Do not flare out elbows.
| Beginner | 5 Reps | 3 Sets |
| Intermediate | 10 Reps | 4 Sets |
| Advanced | 14 Reps | 4 Sets |
| Beginner | 25lbs | |
| Intermediate | 60lbs | |
| Advanced | 90lbs |