1. Lie on your back on the floor with your knees bent and feet flat. Place a loaded barbell within reach.
2. Grip the barbell with an underhand (supinated) grip, hands slightly wider than shoulder-width apart.
3. Remove the barbell from its resting place and hold it directly above your chest with arms fully extended.
4. Brace your core and keep your feet flat on the floor for stability throughout the exercise.
5. Slowly lower the barbell towards your chest by bending your elbows. Keep your wrists straight and elbows slightly tucked in as the bar descends.
6. Lower the barbell until your upper arms gently touch the floor, then press the weight back up by contracting your chest and triceps until your arms are fully extended again.
7. Repeat for the desired number of repetitions while maintaining proper form.
Make sure to perform this exercise with a weight that allows for controlled movement and do not allow the bar to bounce off the floor. For safety, it is recommended to have a spotter present when handling heavy weights.
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