Wie zu tun ist
Lie flat on a bench with your eyes directly under the barbell.
Keep your feet flat on the floor, hips and upper back firmly against the bench, and maintain a natural arch in your lower back.
Grip the barbell slightly wider than shoulder-width with a neutral wrist position.
Inhale and slowly lower the barbell to the chest (near the nipple line), keeping elbows at a 45-degree angle to the torso.
Exhale and push the barbell back up until arms are naturally straight, but do not lock out the elbows.
