· 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.