· Lie on a flat bench with you feet planted firmly on the floor. · Grasp the bar a little wider than shoulder width apart. · Raise the barbell above your body and move it to the top of your chest, near your neck. · This is your starting position. · Lower the bar down so it just touches the top of your chest. · Raise the bar till your arms are fully extended and your elbows are locked. · Return to starting position. · Repeat.