Lie flat on bench, feet firmly on floor, eyes under bar.

Grip bar with medium width (hands shoulder-width or slightly wider, ensuring forearms are vertical at bottom).

Unrack bar, hold straight over chest, arms extended.

Inhale, slowly lower bar to mid-chest.

Keep elbows tucked at approx. 45 degrees.

Pause briefly.

Exhale, press bar back up to starting position.

Repeat. Use spotter for safety.