1 - Lie flat on a bench with your feet firmly planted on the ground and your back flat against the bench.
2 - Grip the barbell with a shoulder-width overhand grip (palms facing forward) and press it directly above your chest with arms fully extended.
3 - Keeping your upper arms stationary and perpendicular to the floor, slowly hinge at the elbows and lower the barbell toward your forehead or just behind your head in a controlled motion.
4 - Pause briefly at the bottom of the movement when the barbell is just above or lightly touching your forehead, ensuring your elbows do not flare outward.
5 - Contract your triceps and extend your arms back to the starting position, fully straightening your elbows at the top.
6 - Repeat for the desired number of repetitions, maintaining control throughout the entire range of motion.
