1
Stand with feet shoulder-width apart, holding a loaded barbell with an overhand grip (palms facing forward). Position the bar at shoulder height with elbows bent at approximately 90 degrees.
2
Grip the bar firmly with hands slightly wider than shoulder-width. Ensure your core is engaged and your body is upright with a neutral spine. Take a deep breath to stabilize.
3
Lower the barbell in a controlled manner by bending the elbows, bringing the bar down toward the upper chest or chin. Keep elbows close to the body and maintain an upright torso throughout the descent.
4
Press the barbell upward explosively by extending the elbows and driving through the triceps. Return to the starting position with controlled extension until arms are nearly fully extended at the top.