Lie face up on the bench with feet comfortably placed flat against the floor on either side of the bench. Make sure that the head is supported against the bench. The back should be flat against the bench and a natural lumbar curve should be evident.

Grasp the bar with a wide grip, approximately 2 times shoulder width. Keeping the wrists firm, lower the bar in a controlled movement towards the midline of the chest, ensuring the forearms are vertical. When the barbell touches the chest, push the bar upwards until arms are extended fully, without hyper-extension of the elbow. Keep the back in a neutral position throughout the exercise, keeping the action smooth and continuous.