1.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
2.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.
1. Make sure to wrap your thumbs around the bar to ensure safety.
2. Do not bounce the bar off of the chest. Move the bar in a controlled fashion.
3. Avoid arching the lower back. Instead, keep your hips on the bench throughout the entire movement.