Lie down on a flat bench press, using a close grip in order to hold an E-Z bar directly over your chest. Alternatively, in order to add variety, the exercise can be performed on an incline or decline bench press. Your arms should be fully locked in the starting position. Keeping your upper arms as stationary as possible, lower the bar by allowing the elbows to flex. Continue the descent until the bar is directly over your forehead. Once reaching this part of the repetition, exhale and lift the bar back up into the arms locked position by extending the elbows. Throughout the exercise, ensure that you are limiting elbow flaring as much as possible in order to maximize your results. Repeat the motion for the prescribed number of repetitions.