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Set up with shoulders stacked over the working joint, core braced, and a stable base.
1. Lie on the bench, feet flat, grip just wider than shoulder width.
2. Unrack and lower the bar to mid-chest under control.
3. Drive the bar back up to full extension.
Exhale as you push away from the body, inhale on the way back.
Flaring the elbows too wide, arching the lower back, and rushing the lockout.
Stop the set if you feel joint pain rather than muscle fatigue; keep the movement controlled.
Beginner: Use an empty barbell or dumbbells to learn the groove.
Intermediate: As described.
Advanced: Add pause reps or a slower eccentric.