1. Place a barbell on a rack at chest height and add the appropriate weight plates.
2. Lie on a flat bench underneath the barbell with your feet flat on the ground, or extend your legs straight out as demonstrated in the images.
3. Grip the bar slightly wider than shoulder-width apart, wrapping your thumbs around the bar for safety.
4. Unrack the barbell, holding it straight over your chest with your arms fully extended.
5. Lower the barbell to your mid-chest while keeping your shoulder blades retracted and your chest up.
6. Press the bar upwards explosively, fully extending your arms at the top of the movement.
7. Repeat for the desired number of reps and sets, making sure to maintain proper form.
8. When finished, safely rack the barbell back into position.
Ensure that you perform the exercise using weight that allows you to maintain good form. It is advisable to have a spotter when performing heavy presses for safety.
---
