Seated Barbell Front Press

Grip the barbell with your palms facing away from you and your hand positioning on the barbell should be such that your forearms are perpendicular to the barbell; space your hands evenly using the markings on the bar.
 
Lift the bar off the rack to a point directly above your shoulder joints.
 
Lower the bar close to your face to chin level and press the weight back to the starting position.
 
The entire motion should be performed in a smooth, controlled manner that lasts about 3 seconds, with the downward movement no faster than the upward.
 
Do not lock your elbows at the top of the movement and do not bounce at the bottom of the movement.