Lay flat on the bench with your feet on the ground. Hands just outside of shoulder width.
Set your shoulder blades by pinching them together and driving them into the bench.
Maintaining tightness lift the bar off and alight the bar at mid chest level. Let the weight settle and ensure your upper back remains tight after lift off.
Lower the bar in a straight line to mid chest/ nipple level. (Only Lower the bar as low as you safely can without losing tightness and stability at the shoulder joint.
Push the bar back up in a straight line by pressing yourself into the bench, driving your feet into the floor for leg drive, and extending the elbows.
