Neider Press

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

START	FINISH

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.

Aim with each lift to get a full range of movement by actually getting close to the chest – if you can't get close, then your weight is to heavy – focus on good technique with the weight you can lift – let those who do heavier weights with poor technique risk injury.

Exhale as you lift the weight back up to your starting position, pausing for 1 – 2 seconds at both your final lowered phase, and also the upper phase, prior to repeating for desired reps.

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