You will need:
A bar and a training bench.
Lie down on a bench and take up the bar, the distance between the hands - about 30 cm. Hold the bar at arm's length above the chest, palms look forward.
PLEASE NOTE: This exercise creates a strain on your wrists and elbows. Avoid it if you have problems with these joints.
Slowly lower the bar to your chest.
PLEASE NOTE: Do not arch your back - this is a scam. So you do not pump yourself big muscles.
Touch the crossbar of the chest, then slowly lift it back to its original position.
PLEASE NOTE: Do not sharply lift the bar from the chest. Make sure that you do not close your elbows on top of the movement.