<ul>
<li>Lie on a flat bench, grip the barbell shoulder-width apart.</li>
<li>Lift the bar above your chest with arms extended, elbows tucked in.</li>
<li>Lower the bar slowly to your lower chest, keeping elbows close.</li>
<li>Press the bar back up using your triceps, avoiding elbow lockout.</li>
<li>Repeat for desired reps, focusing on control and safety.</li>
<li>Start light, use a spotter, and keep wrists straight.</li>
</ul>