Take position on either a flat bench or a bench that offers back support if you feel more comfortable. Keep your core tight, place your feet flat on the floor and take a medium to wide grip on the bar. This is your starting position.
From the starting position with the bar on the very upper part of your chest, extend the arms up and raise the bar over 1-2 seconds as you breathe out. Do not lock out with the elbows so tension remains on the shoulders.
Lower the bar over 1-2 seconds as you breathe in. The bottom of the movement is where you palms are level with your shoulders and the bar is back at the starting position.