Getting started: Lay on an bench inclined at about 30 to 45 degrees. Your grip on this exercise should be slightly wider than shoulder's width, but not as wide as you would be on a standard flat bench press. Your feet need to be high enough that your lower back is flat against the bench. Don't arch your back off the bench during this lift. When you have the bar off the rack, do not start down immediately with it. Like with the bench press, hold it at the top for just a second and get oriented.

Instructions: Start down with the weight slowly, inhaling as you do, and touch the muscles directly underneath the point that the clavicles meet. Even going an inch too low takes the emphasis off the target area. This exercise will work more of the middle area of the chest. Keep your wrists straight and your elbows beneath your wrists. This puts the maximum stretch on the target area. If you do not keep your elbows back, but let them shift forward, the triceps then take over the primary movement. STAY FOCUSED. Touch the muscle at the bottom and then press it back up to the top position, exhaling on the way up. You should take about 3 to 5 seconds to go from the top of the motion to the chest, and take about 2 seconds to go from the chest to the top of the motion (until you get close to the end, of course).