Choose the appropriate weight matching your fitness level and type of training. Sit on the bench and grab the barbell a little wider thanshoulder width. Remove the barbell from the rack and hold it above your head.
From the starting position lower the barbell down in front of your face, bending your elbows. Go down to your chin level. From that position,follow the same route to return to the starting position with arms outstretched. Then lower the barbell again, this time behind your head, lowering it to your hairline and push the barbell back to the starting position.Inhale in the lowered position and exhale while pushing up.
Choose the appropriate weight matching your fitness level, skill and type of training. Begin with a lighter weight to master the technique well. Return to the starting position using a slow, controlled motion and avoid sudden relaxation of the muscle tension. Avoid involving your trapezius muscles. Fix your body core when breathing to avoid overbending your lower back.
When using heavier weight it is better to exercise with the assistance of a trainer or partner.