Lie flat on a bench so that your head, upper back, lower back, and both feet are firmly pressed against the bench and ground at all points.
Grab the barbell with on the rack at much wider than shoulder-width by extending your arms and bring it forward until it is over your upper chest and your arms are fully extended.
Inhale and lower the barbell down while keeping your elbows flared out.
Continue until just before the barbell would make contact with your chest.
Exhale and press upwards, extending your arms to return to the starting position.