Prepare the appropriate weight taking account of your fitness level and training type. Lie down on the bench, fixing your feet against the floor. Grab the bar at shoulder-width using an overhand grip. Lying on the bench, move the weight stretching your arms forward above chest level.
From the starting position, bending your elbows, guide the weight towards your head. Elbows remain in an unchanged position at shoulder-width throughout the entire motion. Lower the weights down to the level of your eyes. The motion trajectory is at one level with your arms and elbows. Wrists stay firm throughout the motion. Inhale during thedownwards motion and exhale as you extend your hands.
Do not overestimate your ability when choosing the weight. Maintain correct elbow position, avoid moving them sideways. Avoid excessive bending of wrists. Avoid bending at the waist when overcoming the resistance, the chest and the whole torso must stay firm and fixed all the time.
It is better to exercise with a trainer (spotter) for assistance with heavier weights. The number of repetitions depends on your type of training.