Lie down on the floor and hold the barbell in line with your mid chest area. You will need a partner to help you unrack the weight and set up.
Lower the barbell down until it almost touches your chest. You should be lowering it between your mid to lower chest line. Then, raise it back up to the starting position. Repeat the movement for the desired number of repetitions.
Perform this exercise in a smooth and fluid motion
Don't lock out your arms at the top
Don't do this exercise if you are a beginner
SPECIAL NOTES & LEVEL of DIFFICULTY VARIATIONS
To increase the level of difficulty, slow down the movement or increase the weight.
This is one of those exercises that you will see older and more experienced guys do. They have run the the gamut of exercises throughout the years and devised ingenious ways to keep their muscles on their toes. Changing-up keeps your muscles growing and this exercise is certainly an exercise that you can do once your chest workout gets stale and boring.
One thing to keep in mind is that you will need to have a spotter for this exercise. There is no way that you can do this exercise without having someone pick up the barbell off the floor and place it in your hands. Once your done, you will again pass the barbell into the hands of your spotter so that he can place back onto the floor again.