Barbell Bench Press

Lie on a flat bench with your feet on the ground and your shoulders about 3-4 inches down the bench from the uprights.
 
Grip the bar about 3-4 inches wider than shoulder width and space your hands evenly using the markings on the bar.
 
Lift the bar off the rack to a point directly above your shoulder joints.
 
Lower the bar to the center of your chest (Pectorals) with your upper arms moving directly out to the sides; touch your chest lightly.
 
Press the bar up to the starting position; do not lock your elbows at the top.
 
The entire motion should be done in a smooth, controlled manner that lasts about 3 seconds, with the downward movement no faster than the upward.
 
Do not bounce the bar off your chest and always keep your buttocks on the bench.