Saint Francis University Athletics

Hand Position: Grip BB so that your hands are slightly outside your shoulders.

Start Position: Head, back and butt are on the bench and feet are firmly on the floor. Un-rack the bar and slowly lower towards your mid chest (nipple line), making sure to keep your elbows 45° (or closer) from your body.

End Position: Once the bar touches your chest, explode it upwards until your arms are locked out.