1 - Lie on a flat bench with your feet planted firmly on the floor and your upper back tight against the bench.
2 - Grip the barbell with a narrow to shoulder-width overhand grip, keeping your wrists stacked and elbows angled slightly forward.
3 - Unrack the bar and hold it above your upper chest with your arms extended but not locked out.
4 - Lower the bar in a controlled motion toward the area between your upper chest and chin by bending your elbows while keeping them tucked and pointed forward.
5 - Stop when your forearms and biceps come close together or the bar reaches a comfortable depth without shoulder or wrist discomfort.
6 - Press the bar back up by extending your elbows, focusing on driving through the triceps rather than flaring the elbows wide.
7 - Repeat for the desired number of repetitions while maintaining control and a consistent bar path.
