<ul>
<li>Set Up: Adjust the bench to a 30-45 degree incline.</li>
<li>Position: Lie back on the bench, feet flat on the floor, grip the barbell slightly wider than shoulder-width.</li>
<li>Start: Lower the barbell to your upper chest, keeping elbows at a 45-degree angle.</li>
<li>Press: Push the barbell up until arms are fully extended.</li>
<li>Breathing: Inhale while lowering the bar, exhale while pressing up.</li>
<li>Safety: Use a spotter or ensure the barbell is securely racked.</li>
</ul>