1. Lie flat on a bench with your feet on the floor for stability.
2. Grip a barbell with an overhand grip slightly wider than shoulder-width apart.
3. Begin with the barbell held straight over your chest, arms extended.
4. Inhale and slowly lower the barbell back over your head in an arc, keeping your arms straight while allowing a slight bend in the elbows. Lower until your arms are roughly parallel with your body, which will stretch your chest and lats.
5. Return the barbell to the starting position above your chest, using the same arc motion.
6. Once the barbell is back to starting position, immediately transition into a press by bending your elbows and lowering the barbell to your mid-chest.
7. Push the barbell back up to the starting position to complete one repetition.
Safety Tips: - Keep the movements controlled and smooth throughout the exercise. - Use a spotter when attempting heavier weights. - Avoid lowering the barbell too far behind your head to prevent shoulder strain. - Start with a lighter weight to perfect the technique before moving on to heavier weights.
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