Lying down on a bench, position yourself so that your eyes are in line with or behind the barbell.
Grip the barbell taking a close grip just outside of shoulder width apart.
Retract your shoulder blades by pulling your shoulder blades into the bench and pressing through your feet. This should create an arch in your lower back, which helps to protect the shoulder joint.
Take a deep breath in to unrack the barbell and hold it straight above you.
Commence the reps by lowering the barbell in line with your mid chest making sure you keep your elbows tucked rather than allowing them to flare outwards. Ensure to lower the barbell until it is nearly touching your chest.
Push through your arms, chest and feet as you lift the barbell back up in an arc direction towards your chin.
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