1. Lie down on a flat bench with your upper back and shoulders supported on the surface. Your feet should be flat on the ground, knees bent, and hips below the level of the bench.
2. Grip a barbell with both hands using a pronated (overhand) grip. Your hands should be closer than shoulder-width apart.
3. Start with the barbell held straight over your chest, with arms fully extended.
4. While keeping your arms straight, lower the barbell in an arc motion behind your head until your biceps are by your ears and you feel a stretch in your chest and lats. Inhale during this movement.
5. Engage your lats to reverse the motion, bringing the barbell back to the starting position over your chest while exhaling.
Make sure to maintain control of the barbell throughout the exercise, and avoid letting your hips lift off the bench. Automatically adjust your grip width on the barbell for comfort and stability. The range of motion may vary based on your flexibility; only go as far back as is comfortable without straining.
---
