Hold the bar over the middle of your chest and in the air (just below the nipple), with your grip just wider than your shoulders, pointing your knuckles towards the ceiling. Push your shoulders down so that they don’t come off the bench and push down on your heels.
Lower the bar keeping it just below the nipple until it is just off the chest and without pausing push it straight back up again, keeping your shoulders and head on the bench at all times..
When you first start this exercise perform it slowly and deliberately on the way down, but faster on the push up. As you increase the weight you might want to perform the entire movement faster to avoid sticking points. Ensure you don’t lift your hips of glutes off the bench. Some people find they perform step 2 better when they imagine pushing the body down into the bench away from the bar rather than moving the bar away from the chest.