1 - Lie flat on a bench with your feet firmly planted on the ground and your back slightly arched.
2 - Grip the barbell with a narrow, overhand grip (hands about shoulder-width apart or slightly narrower) and press it above your chest with arms fully extended.
3 - Keeping your upper arms stationary and perpendicular to the floor, slowly hinge at the elbows to lower the bar toward your forehead or just behind your head in a controlled manner.
4 - Pause briefly at the bottom of the movement, ensuring your elbows do not flare out excessively.
5 - Drive the bar back up by extending your elbows until your arms are fully locked out, squeezing your triceps at the top.
6 - Repeat for the desired number of repetitions, maintaining control throughout the entire range of motion.
