While sitting on a flat bench and grasp the barbell just outside shoulder-width. Ensure the hands are evenly distanced from the middle of the barbell.

Press the weight up to full arm extension and align it with the middle of your chest.

Slowly descend to the starting position until the bar is 1-3 inches from the chest (you may touch the chest, but I reserve this for advanced lifters).

Press the bar up to full arm extension in a straight, vertical line.