<ul>
<li>Lie flat on a bench with your feet firmly on the ground.</li>
<li>Grip the barbell with your hands shoulder-width apart or slightly closer.</li>
<li>Lift the barbell off the rack, keeping your arms straight and elbows locked.</li>
<li>Lower the barbell slowly towards your chest, keeping your elbows close to your body.</li>
<li>Stop when the barbell is just above your chest.</li>
<li>Push the barbell back up to the starting position, fully extending your arms.</li>
<li>Repeat for the desired number of repetitions.</li>
</ul>
<p>&nbsp;</p>