- Lie on your back on a bench. Grasp a barbell with an overhand grip just wider than shoulder-width apart and hold it above your chest with your arms fully extended. This will be your starting position.
- Lower the bar straight down in a controlled motion. Make sure you keep your elbows tucked in close to your body so your upper arms form a 45-degree angle to your body in the down position. Pause, and then press the bar in a straight line back up to the starting position.
