- Lie on bench with back flat on bench and grasp barbell from
rack with shoulder width or slightly narrower grip.
- Lower in straight line toward neck while keeping elbows relatively
high and bending them out to sides, approximately 45° from
midline of body. Flex wrists slightly as bar is lowered as to
keep weight of bar on base of palms. Pause when forearms make
solid contact with biceps. Push barbell back up until arms are
- Movement is hybrid between Bench Press and Triceps Extension.
A false grip or standard thumb opposing grip can be taken, approximately
16" (40 cm) apart for men. Bar is brought downward anywhere
between chin and upper chest. As to minimize shoulder involvement,
keep elbows up, allowing elbow to fold upon itself. Range of
motion is determined by muscle mass of forearm and biceps. After
mastering form and gradually progressing in resistance, push
barbell upward more rapidly for greater power development.
- Exercise was created by 4 time world bench press champion
JohnMark Blakely. However, exercise's name was reportedly coined
by Louie Simmons
and George Halbert when Blakely was training at Westside Barbell.
Also known as Blakely Press.