1. Lie flat on a bench with your feet planted firmly on the ground. Maintain a natural arch in your lower back.
2. Grasp the barbell with hands slightly wider than shoulder-width apart. Unrack the bar with straight arms, positioning it above your chest.
3. Lower the bar under control to your chest. While lowering, keep your elbows slightly tucked to protect your shoulders.
4. Once the bar touches your chest, hold it there without lifting for a count of 1 to 3 seconds, keeping your muscles engaged and under tension.
5. Press the bar back up to the starting position by extending your arms, driving through your chest and triceps.
6. Complete the desired number of repetitions, maintaining the pause at the bottom of each rep.
Safety Tips: Use a spotter, especially when lifting heavy weights to ensure safety during the exercise. Do not bounce the bar off your chest, as this can cause injury. Keep your wrists straight and avoid any excessive flaring of the elbows to protect your joints. Begin with a weight that allows you to perform the exercise with proper form before progressing to heavier weights.
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