Neider Press

Whenever doing any bench work with a barbell, it is wise to have a partner stand behind you to assist with your final lifts, especially if doing heavy weights, never push yourself to the limit on your own – you don't want to get the bar stuck across your chest.

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Set up an incline bench to an angle of about 30 degrees, any more will place the workload on the shoulder muscles (front deltoids).

Grasp the bar with your thumbs underneath, with your arms slightly wider than shoulder width apart, with your feet on the floor.

Unlike a standard incline press where you lift the weight inline with your shoulders / upper chest, focus on lifting the weight up and outwards, in the direction of your chest.

Concentrate on keeping your head and hips on the bench, avoiding excessive arching of the back throughout the movement.

Always make sure that you position your hands equally apart from the central part of the bar, having any locking collars securely fastening the weights onto the bar.

Can also be done with close or a wide arm grip.