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

Grip the bar slightly wider than shoulder-width, palms facing forward.

Unrack the bar, holding it straight over your chest with arms extended.

Inhale and slowly lower the bar to your mid-chest, keeping elbows tucked at roughly 45 degrees.

Pause briefly when the bar touches or is close to your chest.

Exhale and press the bar back up to the starting position, engaging chest muscles.

Repeat for desired repetitions. Use a spotter for safety.