1. Begin by lying flat on a bench with a racked barbell at arm's reach above your chest.
2. Grasp the barbell with a close grip, hands positioned no wider than shoulder-width apart.
3. Unrack the barbell by lifting it off the rack and holding it straight above you with arms fully extended. This is your starting position.
4. Lower the barbell in a controlled manner towards the lower portion of your chest, keeping your elbows close to your body.
5. Pause briefly when the barbell nearly touches your chest.
6. Push the barbell back up to the starting position, fully extending your arms and contracting your triceps at the top of the movement.
7. Complete the desired number of repetitions and sets, ensuring to maintain proper form throughout the exercise.
8. After the last repetition, carefully rerack the barbell on the bench's supports.
Safety Tips: - Ensure that the grip is secure to avoid the barbell slipping from your hands. - Start with a lighter weight to perfect your form before progressing to heavier weights. - Have a spotter assist you, especially when attempting heavier lifts. - Control the barbell's movement during both the eccentric (lowering) and concentric (lifting) phases of the exercise. - Keep your feet flat on the ground and maintain a stable core throughout the exercise to protect your lower back.
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