Lie flat on a bench with your eyes under the bar
Plant your feet firmly on the floor
Grip the bar slightly wider than shoulder-width
Retract and keep your shoulder blades tight
Keep your chest up and lower back slightly arched
Unrack the bar with straight arms
Lower the bar slowly to the middle of your chest
Keep your wrists stacked over your elbows
Keep your elbows at a moderate angle from your torso
Pause briefly if needed
Press the bar upward in a straight path
Lock out your elbows at the top
Keep your feet planted throughout the lift
Repeat for the desired number of reps
Rack the bar securely after the set