Starting Position: Hold a barbell with your palms facing your feet and thumbs wrapped around the bar. Lie on your back on a flat bench with your feet firmly on the floor. Slowly press the barbell off your chest. Straighten your elbows until the barbell is directly above your face with your palms still facing your feet. Keep the wrists in line with your forearms (neutral). Do not allow the wrists to bend throughout the exercise.
Downward Phase: Inhale. Bend the elbows, lowering the bar toward your forehead or slightly behind your head in a slow and controlled manner. Keep your upper arms vertical to the floor Lower the bar until it is just above your forehead or until you notice the upper arms begin to drift backwards.
Upward Phase: Exhale. Straighten your elbows and slowly return to starting position.
Attempt to keep your upper arms vertical to the floor throughout the exercise and keep your elbows shoulder-width apart.