Lie flat on the bench so that your head, upper back, and lower back are firmly pressed against the bench and ground at all points, with your feet secured by the pad.
Grab the barbell on the rack at slightly wider than shoulder-width by extending your arms and bring it forward until it is over the middle of your chest with your arms fully extended.
Inhale and lower the barbell towards the middle of your chest.
Continue lowering the barbell until just before it makes contact with your chest.
Exhale and push the barbell upwards returning to the starting position, while keeping your feet, lower back, upper back, and head firmly planted.
After completing all reps, return the barbell to the rack.