Set 1 : 12 repeatations
Set 2 : 10 repeatations
Set 3 : 8 repeatations
Set 2 : 10 repeatations
Set 3 : 8 repeatations
Lie down on the back side on the bench and barbell with both hands in a wide grip position.
Push the barbel straight up untill your elbows are close to being locked and lower it back slowly after a short pause.
Tips : breathe out while pushing the bar and breathe in while lowering it back.