1. Setup: Position a flat bench under a barbell rack. Lie on the bench with your eyes directly under the bar. Your feet should be flat on the floor, slightly wider than hip-width apart.
2. Grip: Grip the barbell with your hands slightly wider than shoulder-width apart, creating a firm and balanced hold.
3. Starting Position: Unrack the barbell by straightening your arms and moving the bar directly above your chest. Keep your elbows slightly bent, back arched, and shoulder blades retracted.
4. Execution: Lower the barbell to your mid-chest, keeping your elbows at about a 45-degree angle from your torso. Control the movement, maintaining a steady pace.
5. Return: Push the barbell back up to the starting position by extending your arms fully, ensuring the bar follows a straight path. Repeat for the desired number of reps.