Purpose: To develop the front delts.

Execution: Set the seat so that it is in between a military press and an incline bench press. Now set the rack so that you can dismount the bar off quite easily. Grabbing the bar with a medium grip (slightly wider than shoulder width apart), carefully dismount eh bar and lower it until the bar touches your upper chest. Press the bar up and hold the peak contraction before lowering for another rep. Try to keep your lower back as flat on the bench as possible.