Position

Lie on a flat bench with your feet flat on the floor and your back arched, holding a barbell above your chest with your arms extended.

Movement

• Lower the barbell towards your chest by bending your elbows and keeping your upper arms at a 45-degree angle to your body.
• Press the barbell back up to the starting position by extending your arms and squeezing your chest muscles.

Breathing

Inhale as you lower the barbell towards your chest and exhale as you press it back up.

Tips

• Maintain a tight grip on the barbell and keep your wrists straight throughout the movement.
• Lower the barbell under control to avoid bouncing it off your chest.
• Engage your core muscles to stabilize your body and prevent excessive arching of the back.