This exercise is to strengthen the pectorals, deltoids and triceps.
To do this exercise you should hold the right hand right above the right shoulder and the left hand right above the left shoulder and grip the straight bar. Make sure you get the technique right before you add any weights. Sometimes the bar will have rings so just position your hands on either side of the ring. Bring the bar down towards you chest and push back up make sure that you keep this nice and slow so you can get maximum benefit. You can also use dumbbells for this exercise which is also a great way of working the muscle.
So you should start on a low weigh and move up on the 2nd set and maintain that weight for the 3rd set and then go back down and max out on the 4th set.
1st set do 10-15 reps on say 20kg (if you’re starting)
2nd set do 8-10 reps on 25kg-30kg
3rd set maintain 25kg-30kg and do 8-10 reps
4th set go back down to 20kg and max out.
Try and move up every week, if 10kg is too much to move up by every week then move up by 5kg. Do it on how comfortable you feel.
[image from thedk.co.uk]