Lie back on a flat exercise bench with your knees bent and your feet flat on the floor. Your back should maintain contact with the bench.

 

Have someone hand you the barbell, or lift it off the rack at the head of the bench. Take a shoulder-width grip on the bar, although grip width may vary from person to person. Hold the barbell over your shoulders with your arms extended. Slowly lower the barbell to your chest. Do not bounce at the bottom of the movement. Press the barbell upward to the starting position without locking your elbow joints. Tense your chest muscles.

 

Repeat the exercise for the recommended number of sets and repetitions.

 

Strict form is critical. Beginners should practice the exercise with an empty bar to perfect proper technique. Try not to let the bar bounce off your chest after the lowering phase of the exercise. Bouncing could injure your chest and ribcage. Nor should you arch your back during the lift. This action could put dangerous pressure on your spine. To prevent arching, keep your feet flat on the floor and your back pressed close to the bench.