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, hands shoulder-width apart, palms facing towards your feet.
3. Lift the barbell off the rack and hold it directly above your chest with your arms fully extended.
4. Slowly lower the barbell towards your chest, keeping your elbows close to your body.
5. Pause for a moment when the barbell touches your chest, then push it back up to the starting position.
6. Repeat for the desired number of repetitions.