Grasp the barbell with your hands slightly wider than shoulder-width apart, palms facing towards your feet.
Lift the barbell off the rack and hold it straight over your chest with your arms fully extended.
Slowly lower the barbell to your chest, keeping your elbows at a 90-degree angle as you do so.
Push the barbell back up to the starting position, fully extending your arms but not locking your elbows. This completes one repetition.
Pro Tip
Control the Bar: Avoid dropping the bar quickly and bouncing it off your chest. This not only increases the risk of injury but also reduces the effectiveness of the exercise. Lower the bar in a controlled manner, pause briefly, and then push it back up. This ensures that your muscles are doing the work, not momentum. Avoid Overextending: A common mistake is locking out the elbows at the top of the lift, which can put unnecessary strain on the joints. Instead, stop just short of full extension to keep the tension on your muscles