Lie down on a flat bench and grab the barbell with a reverse grip. Your hands should be more than shoulder width apart. This is the starting position.
Lower the barbell down until it almost touches your chest (across your nipple line) and then press it back up again to the original 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 of the movement
SPECIAL NOTES & LEVEL of DIFFICULTY VARIATIONS
To increase the level of difficulty, slow down the movement or increase the weight.