1. Position yourself on the bench with your feet flat on the floor and your back flat against the bench.

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

3. Unrack the barbell and hold it above your chest with your arms extended.

4. Lower the barbell to your chest, keeping your elbows tucked in.

5. Push the barbell back up to the starting position.

6. Repeat the motion for the desired number of repetitions.