Set the barbell rests on the power rack to mid-thigh height, and lay a barbell across them.
Adjust the spotter arms to just above knee height, and position a bench lengthways within the rack.Add the desired weight to each end of the barbell, distributed evenly, and secure in place with a pair of barbell clamps.
Lie on your back upon the bench with your knees bent and feet flat on the floor.
Adjust your position so that your eyes are directly below the barbell.
Maintain contact through your lower back and lower body.
Arch your upper back and pull your shoulder blades back and down towards the bench.
Bend your elbows and grasp the bar in a wide grip with your palms facing away from you.
Remove the bar from the rack keeping your wrists in a neutral position.
Keeping your chest high, lower the bar in a very slow and controlled manner, maintaining your elbows in line with your wrists, until the bar touches the highest point on your chest.
Pause briefly at this point in the movement.
Next, press the bar from your chest directly up above your shoulders, ensuring that your elbows are fully extended.
Repeat for the desired number of repetitions, before returning the barbell to the power rack.