DESCRIPTIONSit on a bench and lean back against the back pad which should be situated at an incline between 30 and 45 degrees. Your eyes should be under the racked barbell and feet flat on the floor on either side of the bench. Hold the barbell with palms facing forward, and hands wide enough so that your elbows are at 90 degrees when they are level with your shoulders.
Lift the barbell off the rack, extending your arms straight up in the air with the barbell above the mid-line of your chest.
Inhale as you lower the bar to your chest (but do not bounce the bar off your chest). Exhale as you press the barbell straight up by extending your arms back above your chest.