Barbell Bench Press

Lie flat on a bench with your eyes directly under the barbell.
Grip the bar slightly wider than shoulder-width.
Pull your shoulder blades back and down into the bench.
Plant your feet firmly on the floor.
Lift the bar from the rack and position it above your chest.
Lower the bar under control to the middle of your chest.
Keep your elbows at approximately 45 degrees from your torso.
Press the bar upward until your arms are fully extended.
Pause briefly at the top.
Repeat for the desired number of repetitions.