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 reverse grip, hands shoulder-width apart.
3. Lift the barbell off the rack and hold it directly above your chest with your arms fully extended.
4. Slowly lower the barbell down towards your chest, keeping your elbows close to your body.
5. Pause for a moment when the barbell is just above your chest.
6. Push the barbell back up to the starting position, fully extending your arms.
7. Repeat for the desired number of repetitions.