1 - Set up an adjustable bench to a 90-degree upright position and place it inside a squat rack or in front of a barbell rack.
2 - Sit on the bench with your feet planted firmly on the floor, shoulder-width apart, and your back pressed firmly against the pad.
3 - Grip the barbell slightly wider than shoulder-width with an overhand grip (palms facing forward) and unrack the bar, holding it at upper chest level.
4 - Brace your core, keep your chest up, and ensure your lower back maintains a natural arch against the bench pad.
5 - Press the barbell directly overhead in a controlled motion until your arms are fully extended, without locking out aggressively.
6 - Slowly lower the barbell back down to upper chest level in a controlled manner, keeping your elbows slightly in front of the bar path.
7 - Repeat for the desired number of repetitions, then carefully re-rack the barbell.
