Lie flat on the flat bench with both feet on the floor for support. Hand spacing should be narrow with thumbs under the bar.
Eccentric contraction: Breathe in. Lower bar slowly under control (2-4 seconds). Elbows should remain pointing upwards and remain as close together as possible.
Concentric contraction: Breathe out. Press the bar in a controlled manner until arms are fully extended. Repeat until the desired number of repetitions are completed