<ul>
<li>Setup: Lie flat on a bench with your feet firmly on the ground. Grip the barbell with hands shoulder-width apart.</li>
<li>Position: Keep your elbows close to your body to target the triceps more effectively.</li>
<li>Execution: Lower the barbell slowly to your mid-chest while maintaining control. Keep your core tight and back flat on the bench.</li>
<li>Press: Push the barbell back up explosively until your arms are fully extended.</li>
<li>Breathing: Inhale while lowering the bar, exhale as you press up.</li>
</ul>