Lie on a flat bench with your feet flat on the floor, keep your back flat on the bench.
Grasp the bar a little wider than shoulder width 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.
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