Step 1: Lie down on a flat bench while you grasp a barbell at arm’s length. Make sure the bar is positioned in a direct line above your upper chest. This is the starting position.
Step 2: Starting from a fully-extended position, lower the bar as if you were performing a lying triceps extension. Inhale as you do do. When you get to the halfway mark, let the bar roll back approximately one inch by moving your upper arms toward your legs until they are perpendicular to your torso.
Step 3: Using your triceps, press the bar back up so that you are performing a close grip bench press.
Step 4: Go back to the starting position and repeat.