Select the appropriate weight matching your type of training and your fitness level. Lie down on an incline bench and secure your legs at the end. Using a close grip (thumbs next to each other), lift the EZ-Bar from the rack and hold it straight over you with your arms locked and elbows in.
With your elbows bent, bring the bar down to your eye level. Keep your elbows at shoulder-width position all through the motion. Make sure your wrists are firm at all times. Breathe out as you go down and breathe in as you stretch out your arms.
Do not over overrate your capacity while selecting appropriate weight. Make sure your elbows are in the correct position and eliminate sideways movements. Make sure you avoid straining your lower back; both your chest and entire torso must be straight and firm all the way through. Avoid bending your wrists (dorsal flexion) at any time.
It is advised to use a spotter, especially if you are working out with heavier weight. Choose the number of repetitions to match your training type.