Lie flat on a bench with your feet firmly planted on the floor. Position your eyes directly under the barbell. Grip the bar slightly wider than shoulder-width. Keep your shoulder blades retracted and pressed into the bench to create a stable base.

Unrack the bar by straightening your arms and bringing the barbell over your chest. Slowly lower the bar in a controlled manner, keeping your elbows at a 45-degree angle to your body. Lower until the bar lightly touches your mid-chest, keeping your wrists straight and aligned with your forearms.

Press the barbell back up, driving through your chest and extending your arms fully. Keep your core engaged and maintain the same elbow angle throughout the movement. Repeat for the desired number of reps.