Sit down on the bench while securing your thighs with the pads and gripping the bar overhead with an overhand grip much wider than shoulder-width apart.
Exhale and pull the bar downward, driving your elbows into your sides while simultaneously driving your shoulder blades down and together.
Continue lowering the bar until it is just above your shoulder level.
Inhale and allow your arms to raise overhead while your shoulder blades part to return to the starting position.