2. Make sure that your butt, back, shoulders, and head are firmly
positioned on the bench.

3. Your arms should be lightly bent and slightly wider than

shoulders and your palms should be facing each other. 

4. Keeping a slight bend in the arms slowly move them in an
arc away from the body. Lower them until a comfortable stretch
is felt in the chest/deltoid area.

5. Raise them along the same arc back to the starting position.

6. Pause briefly and repeat the entire movement.