Adjust the height of the carriage so that the bar is positioned just above the chest.
Lie underneath the bar at chest level and grasp it at the ends. The elbows are bent to shoulder level. The legs are bent with the feet firmly on the floor.
Press the bar upwards with even pressure until the arms are almost fully extended. Then slowly return to the starting position.
Vary the grip width. Wide, at the ends of the bar (easy), or very narrow, at the center of the grip rod (difficult).