· Lie on a flat bench with your feet flat on the floor, keep your back flat on the bench. · Grasp the bar a close grip (approximately 14” apart). · Raise the barbell above your body and move it over the middle of your chest, this is your starting position. · Lower the bar down so it just touches your chest. · Raise the bar till your arms are fully extended and your elbows are locked. · Return to starting position.