Lie flat on bench, eyes under bar. Feet flat, drive heels down.

Create significant arch in lower back, retract/depress shoulder blades firmly into bench.

Use medium/wide grip (covering rings often used).

Unrack bar without losing shoulder position.

Lower bar with control to lower chest/upper stomach, keeping elbows tucked (approx 45 degrees).

Pause briefly on chest (as per competition rules).

Press bar explosively back up, maintaining tightness.

Repeat.