Lie on a horizontal bench with the buttocks on the bench and the feet on the ground, gripping the barbell with an overhand grip and wrists 4 to 15 inches apart.
With the flexibility of the wrists, inhale and lower the bar with a controlled movement to the chest with the elbows out to the side. Extend and exhale at the end of a movement.
This exercise develops the pectoral muscles at the sternal notch and the triceps branchii. (with this in mind it may be included in a program for the arms.)
Keeping the elbows next to the body the greater part of the workout is performed byt the anterior deltoid.
