* Sit down on a flat bench with the barbell on your lap

* Raise the bar up to shoulder height by kicking your knees up.

* While holding the barbell in place,lie down on the bench with your arms fully extended and the weight directly above your shoulders.

* Lower the bar to your forehead by bending your elbows. Make sure your elbows stay inplace and that you slow your descent as the weight approaches your forehead.

* Pust the bar back up to the starting position.

* Repeat for reps.