Start: Lie on a bench and grab the barbell with a full, overhand grip that's narrow enough to shift the emphasis from your pecs to your triceps but not so narrow as to strain your wrists and elbows. With straight arms, hold the bar over your chest.
Finish: Slowly lower the bar until it almost touches your lower chest. Pause, then press back up to the starting position.
This move simulates a dip, for lower-chest action.