How to perform the exercise
1. Lie flat on the bench with your face upwards and your eyes exactly under the bar.
2. Grab the bar with a firm grip, maintain a medium width between your arms.
3. Lift the bar upwards with your arms straightened.
4. Lower the bar downwards to your mid chest.
5. Repeat the entire process.
1. Hold the weight at the top for a second or two and catch your breath.
2. Keep your hips firmly pressed into the bench as you push the weight upwards.