How to Bench Press
Lie flat on a bench, feet firmly on floor. Make sure that your back, shoulders, and head are firmly positioned on the bench.
The lifter starts by lowering the bar to the chest.
The weight continues down until it gently touches the chest just below nipple level.
Striking the chest with too great a force can result in fractures to the sternum or ribs.
The pressing phase begins as the weight is pushed toward the starting position.
The lifter exhales as the muscles contract to control the ascent of the weight.
The pressing phase concludes with the arms fully extended and the elbows locked.
1) Arching the back
2) Lifting the feet from the floor