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.
Holding the barbell overhead with a shoulder-width overhand grip and arms fully extended, inhale and lower the barbell behind your head by lowering your arms backward.
Continue while keeping your arms straight until the barbell passes your head.
Exhale and raise the barbell up until it reaches chest level, returning to the starting position.