Set the resistance to match your fitness level and type of training. Set the bench inclination as desired (approximately 140 degrees). Lie on the bench, grasp the straight bar attachment with a pronated (overhand: palms down) shoulder width grip. Extend your arms so that the angle between your torso and arms is approximately 80 degrees. Push your feet to the floor.
Flex your elbows all the way to approximately 90 degrees between your forearm and humerus. Go back to the starting position in the same way with your elbows tucked in to your sides. Breathe out as you go to the starting position; breathe in as you flex your elbows. Keep your torso upright without arching your lower back. Your wrists are firm with no dorsal flexion (bending upwards).
Make sure you keep your torso straight without arching your lower back.
Keep your elbows tucked in to your sides all through the motion with no excessive moving up or down.
As you start, choose an appropriate resistance to master the technique well.
If possible, perform the exercise in front of the mirror and watch yourself to make sure your shoulders, elbows and knees – basically your whole body - are in the correct position.