Instructions:

1. Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
2. Grasp the barbell with a close grip, slightly narrower than shoulder-width apart.
3. Unrack the barbell and lower it slowly towards your chest, keeping your elbows close to your body.
4. Pause for a moment when the barbell touches your chest.
5. Push the barbell back up to the starting position, fully extending your arms.
6. Repeat for the desired number of repetitions.