Caution: In order to protect yourself, it is best to have a spotter help you.
- Start by lying back on a flat bench. Use an overhand grip that is wider than your shoulder width to lift the bar from the rack. Hold it directly above you with your arms fully extended.
- Inhale and begin lowering the bar toward your chest until your elbow creates a 90° angle.
- After a brief pause, push the bar back to the starting position as you exhale. Focus on using your chest muscles to push up the bar.
- Lock your arms and squeeze your chest in the contracted position at the top of the motion. Hold for a second and then slowly begin lowering the bar.