Instructions:
- 1Lie down on a flat bench and take hold of the barbell with a close grip
- 2Lower the bar slowly in a controlled motion to your chest
- 3Pause and then push the bar directly upward, extending your arms fully
- 4Slowly return to the starting position
Tips:
- Engage your core to maintain balance
- Control the descent of the barbell, don't let it drop suddenly
- Avoid locking your elbows when you fully extend your arms
- Keep your feet flat on the ground for stability