Lift the bar from the rack (or have a spotter help you) and hold it straight over your chest with your arms fully extended.
Inhale and slowly lower the bar down to your chest, ensuring that your elbows are at a 90-degree angle and your forearms are vertical.
Pause for a moment, then exhale and push the bar back to the starting position, using your chest muscles to drive the movement.
Repeat this motion for your desired number of repetitions, then carefully re-rack the barbell or have your spotter do so.
Pro Tip
**Grip**: Your hands should be slightly wider than shoulder-width apart. The bar should rest on the base of your palms with your wrists straight. A common mistake is to hold the bar in the fingers, which can lead to wrist injuries and less power. **Lowering the Bar**: Lower the bar to your mid-chest slowly and under control. Avoid bouncing the bar off your chest, as this can lead to shoulder injuries and reduces the effectiveness of the exercise. **Pressing the Bar**: Push the bar back up until your arms are straight. Make sure to use your chest muscles to push the bar, not just your arms. Avoid locking your