Target Groups:

• (Rhomboids) Upper back

• (Trapezius) Upper-to-mid back

• (Latissimus dorsi) Mid-to-lower back

Tips:

• Set bench to a 30 to 45-degree incline.

• Press chest firmly into the pad.

• Drive elbows up toward your hips.

• Squeeze shoulder blades at the top.

• Lower weights slowly with control.