Lie down on a flat bench with the eyes directly under the barbell
Place the feet in a stance slightly wider than your shoulders and keep the feet firmly planted on the ground
Hold the barbell in an overhand grip slightly wider than your shoulders
Unrack the barbell and align it with the shoulders with arms fully extended
Take a deep breath and lower the barbell down to the chest in a steady, controlled motion
Push the bar up and extend the arms fully
Keep your shoulder blades pressed against the bench throughout the movement
