<ul>
<li>Setup: Lie on a flat bench with feet flat on the ground.</li>
<li>Grip: Grab the barbell with hands slightly wider than shoulder-width apart.</li>
<li>Position: Lower the barbell to your chest, keeping elbows at a 45-degree angle.</li>
<li>Press: Push the barbell up until arms are fully extended.</li>
<li>Breath: Inhale as you lower the barbell, exhale while pressing up.</li>
<li>Form: Keep back flat on the bench and avoid arching excessively.</li>
</ul>