Purpose: To build mass and muscle density in the pecs.

Execution: Lie flat on the bench with your feet planted on the floor; grip the bar slightly wider than shoulder width; keeping your shoulders retracted, lower the weight slowly and under control until it touches just touches your chest (bring the bar to around your nipples); DO NOT bounce the bar off of your chest; press the bar upward until your arms are fully extended but not locked out; hold this peak contraction for a moment before lowering the weight for another rep.