315 kcal
Barbell, Cable Machine, T-Bar Row, Weight Plate
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Chest, Lats, Upper Back, Front Delts, Biceps, Triceps
8 min
A classic horizontal pressing movement done lying on the floor that targets the chest while limiting shoulder extension. The floor stops the elbows at the bottom, making it a controlled, joint-friendly press.
Step 1
Lie on your back with your knees bent and feet flat, and brace your core. Grip the bar slightly wider than shoulder-width and hold it straight above your mid-chest with locked elbows. Keep your wrists stacked over your elbows and your shoulders pulled down away from your ears.
Step 2
Lower the bar under control until your upper arms gently touch the floor. Keep your forearms vertical and your elbows tucked slightly so your shoulders stay comfortable. Pause briefly on the floor contact without relaxing your brace or letting your wrists bend back.
Step 3
Press the bar straight up until your elbows lock out above your mid-chest. Keep your shoulder blades pinned and your ribcage down so the press stays chest-driven. Stabilize at the top with steady wrists and a controlled breath before the next rep.
