Lie on the bench with your feet planted firmly on the ground. Grasp the barbell with an overhand grip wider than shoulder width.
![](https://studio94fitness.com/wp-content/uploads/2023/09/20230804_101441-768x1024.jpg)
As you inhale lower the bar to the chest with a controlled movement. Hold in the position for the count of 1 then as you exhale return the arms straight up to the starting position.
![](https://studio94fitness.com/wp-content/uploads/2023/09/20230804_101443-768x1024.jpg)
Perform 3 sets, 10 to 12 reps. Resting approximately 30 to 40 seconds between sets.