1 - Lie flat on a bench with your feet firmly planted on the floor and your back in a neutral position.
2 - Grip the barbell with a slightly narrower than shoulder-width grip, with your wrists directly above your elbows.
3 - Unrack the bar and hold it directly above your chest with arms fully extended.
4 - Begin the descent by bending your elbows and allowing them to flare out slightly at roughly a 45-degree angle from your torso.
5 - Lower the bar in a controlled motion toward your lower neck or upper chest area, allowing your forearms to angle slightly inward as the bar descends.
6 - Stop the descent when your forearms and upper arms form approximately a 90-degree angle, keeping the bar close to your face.
7 - Drive the bar back up explosively by extending your elbows and pressing through your triceps to return to the starting position, then repeat for the desired number of reps.
