1 - Set an incline bench to approximately 30-45 degrees and position yourself on it with your back flat against the pad and feet firmly planted on the floor.
2 - Grip the barbell with a supinated (underhand/reverse) grip, slightly narrower than shoulder-width apart, with your palms facing toward your face.
3 - Unrack the bar and hold it directly above your upper chest with arms fully extended, ensuring your wrists are straight and stable.
4 - Slowly lower the bar in a controlled manner toward your upper chest, keeping your elbows at roughly a 45-degree angle from your torso to protect your wrists and shoulders.
5 - Pause briefly when the bar is just above your upper chest, maintaining tension in the chest and triceps.
6 - Press the bar back up to the starting position in a controlled arc, fully extending your arms without locking out the elbows.
7 - Repeat for the desired number of repetitions, then carefully rerack the bar with the help of a spotter if needed.
