Lie on a flat bench and unrack an EZ bar with a close, shoulder-width grip; hold it directly over your chest with arms extended.
Lower the bar by bending the elbows and allowing the forearms to angle slightly back, so the bar descends toward your chin or upper chest — a hybrid of a press and a skull crusher.
When the elbows are at roughly 90 degrees and the bar is near your face, press it back up to lockout.
Maintain controlled elbow flare throughout and repeat for the prescribed reps.