Instructions:

1. Adjust the bench to a 30-45 degree incline.
2. Sit on the bench with your back flat against the pad and feet firmly on the ground.
3. Grasp the barbell with an overhand grip slightly wider than shoulder-width apart.
4. Unrack the barbell and lower it slowly towards your upper chest, keeping your elbows slightly tucked in.
5. Pause for a moment at the bottom, then push the barbell back up to the starting position, fully extending your arms.
6. Repeat for the desired number of repetitions.