• Lie on the bench, fix your shoulders and hips, and engage your core tightly. • Start the barbell not above your chest but at the line of your forehead or head. • Keep your elbows close together and maintain that position. • Only bend your elbows to slowly lower the barbell behind your forehead. • Feel the tricep stretch and push up without any momentum. • Keep your wrists neutral to avoid bending, minimizing shoulder involvement. - 15kg, 3 sets, 10–12 reps, 90 seconds rest, elbows fixed, lower behind the forehead.