1 - Lie flat on a bench with your feet firmly planted on the floor, holding a barbell with a shoulder-width overhand grip.
2 - Press the barbell up to the starting position with your arms fully extended directly above your chest.
3 - Keeping your upper arms stationary and elbows flared out to the sides, slowly lower the barbell by bending your elbows until the bar lightly touches your chest.
4 - Your elbows should point outward at roughly 90 degrees, with your forearms angled inward toward your torso throughout the movement.
5 - Contract your triceps to press the barbell back up to the starting position, fully extending your arms without locking out the elbows.
6 - Maintain control throughout the movement, avoiding any bouncing of the bar off your chest.
