Lie with your back flat on a bench, keeping your buttocks in contact with the bench and your feet flat on the floor. Take an overhand grip on the barbell with your hands about 1-3 hand widths apart, depending on your wrist flexibility.
1. Inhale slowly and lower the barbell until it reaches your chest; allow your elbows to extend away from your torso.
2. Press the barbell upward, exhaling as you complete the movement. Repeat the next repetition.
Notes:
This exercise is excellent for developing the pectorals and the triceps. Because of this, you may wish to include this exercise in an arm-specific program.
You may also wish to perform this exercise using a Smith-machine.