* Lie flat on the bench holding the barbell with a shoulder width pronated grip.
* Retract scapula and have elbows beteween 45 and 90 degree angle. An advanced tip is to tuck the shoulders down into the sockets and driven back.
* Lift bar from the rack and hold above the chest with arms extended.
* Breathe in and lower bar to the middle chest.
* After pausing at the bottom push the bar towards the starting position squeezing the chest.
* Repeat for reps.