1 - Lie flat on a bench with your feet firmly planted on the floor and your back slightly arched with shoulder blades retracted.
2 - Grip the EZ bar using the inner angled grips, placing your hands closer than shoulder-width apart with palms facing forward.
3 - Unrack the EZ bar and hold it directly above your chest with arms fully extended.
4 - Slowly lower the EZ bar toward the lower portion of your chest in a controlled manner, keeping your elbows tucked close to your sides throughout the movement.
5 - Pause briefly when the bar is just above your chest, maintaining tension in your triceps.
6 - Press the EZ bar back up to the starting position by fully extending your arms, contracting your triceps at the top.
7 - Repeat for the desired number of repetitions, then carefully re-rack the bar.
