Lie on a incline bench face up with your feet on the ground. Grasp the bar with a narrow (4-6 inches) grip and lift it off the rack.
Slowly lower the bar to your upper chest, keeping your elbows close to your trunk.
Without bouncing the bar, slowly press it to the starting position. Do not lock your elbows at the top.
Keep your buttocks, back, rear deltoids and head on the bench throughout the exercise.