Grasp the bar with both hands on top of the bar thumbs facing inwards. Press the bar downwards by extending the elbows (maintain the position of the elbows into the sides).
Eccentric contraction: Breathe in. Unlock the elbows and control the upward movement of the forearms (2-4 seconds)
Concentric contraction: Breathe out. Keep the elbows to the sides and ensure that the elbows are locked out. ( Repeat parts 2 and 3 until the desired number of repetition are completed