Lie down on the bench and reach up to grab the barbell with a grip slightly wider than shoulder width, ensuring your hands are evenly placed.
Lift the barbell off the rack and hold it straight over your chest with your arms fully extended.
Gradually lower the barbell to your lower chest, keeping your elbows at a 90-degree angle and ensuring the barbell does not bounce off your chest.
Push the barbell back up to the starting position, fully extending your arms but not locking your elbows, and repeat for the desired number of repetitions.
Pro Tip
**Grip and Elbow Position**: Grip the barbell slightly wider than shoulder-width apart. When lowering the bar, your elbows should be at a 45-degree angle to your body. Avoid flaring your elbows out to the side, as this can lead to shoulder injuries. **Controlled Movement**: Lower the barbell to your lower chest area in a slow and controlled manner, then push it back up without locking your elbows at the top. Do not let the bar bounce off your chest or let your hips lift off the bench, as these common mistakes can lead to injury and reduce the effectiveness of the exercise.