How to perform it

1. 1

   Adjust the bench to a 30-45 degree incline.

2. 2

   Sit on the bench with your back flat against the pad and feet firmly on the ground.

3. 3

   Grasp the barbell with an overhand grip slightly wider than shoulder-width apart.

4. 4

   Unrack the barbell and lower it slowly towards your upper chest, keeping your elbows slightly tucked in.

5. 5

   Pause for a moment at the bottom, then push the barbell back up to the starting position, fully extending your arms.

6. 6

   Repeat for the desired number of repetitions.

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