Lie on a flat bench with your eyes under the bar
Place your feet flat on the floor
Grip the bar slightly wider than shoulder-width
Retract and depress your shoulder blades
Keep a slight arch in your lower back
Unrack the bar with straight arms
Lower the bar to the middle of your chest
Keep your wrists stacked over your elbows
Keep your elbows at a moderate angle from your torso
Press the bar upward in a controlled line
Exhale as you push the bar up
Lock out your arms at the top
Repeat for the desired number of reps
Re-rack the bar carefully after the set