1 - Lie flat on a bench with your feet firmly planted on the floor and your eyes positioned directly under the barbell.
2 - Grip the barbell with a wide overhand grip, significantly wider than shoulder-width, with your wrists straight and elbows flared out to the sides.
3 - Unrack the bar and hold it directly above your neck/throat area with arms fully extended.
4 - Slowly lower the barbell in a controlled manner straight down toward your neck, keeping your elbows flared out wide throughout the movement.
5 - Stop the descent just before the bar reaches your neck, ensuring full stretch is felt across the chest.
6 - Press the bar back up in a straight vertical path to the starting position above the neck until your arms are fully extended.
7 - Repeat for the desired number of repetitions, maintaining full control of the bar at all times due to the inherently higher risk nature of this exercise.
