1 - Lie flat on the floor with your knees bent and feet planted firmly on the ground.
2 - Position a barbell on a rack set low, or have a spotter hand you the bar, holding it directly above your chest with a close grip (hands approximately 6–12 inches apart, palms facing forward).
3 - Engage your core and retract your shoulder blades, pressing them firmly into the floor.
4 - Lower the barbell in a controlled manner until your upper arms (triceps) lightly touch the floor, keeping your elbows at roughly a 45-degree angle from your torso.
5 - Pause briefly at the bottom, then press the bar back up explosively until your arms are fully extended.
6 - Repeat for the desired number of repetitions, maintaining control throughout the movement.
