Select the appropriate weight matching your type of training and your fitness level. Lie down on the bench with a barbell placed straight over your eyes. Grab the barbell with your palms facing outwards with a shoulder-width grip. Secure your feet on the floor. Lift the bar from the rack and hold it straight above your shoulders.
Come down slowly from the starting position until you feel the bar on your middle chest. Keep your elbows close to your torso at all times. Breathe in as you go down and breathe out as you go up. Make sure your back and torso are straight to avoid lumbar lordosis (straining your lower back).
Do not over overrate your capacity while selecting the appropriate weight. Make sure your hands are in the correct position and avoid extensive dorsal flexion in your wrists. Make sure you avoid straining your lower back – both your chest and entire torso must be straight and firm all the way through.
It is advised to use a spotter, especially if you are working out with a heavier weight. Choose the number of repetitions to match your training type.