1. Approach the bench and lay flat across the bench.
2. Place your hands on the bar, wider than shoulder width.
3. Bring the bar down to your nipple line, and press back up.
4. Inhale as you bring the bar down. Exhale as you push the bar up.
5. Make sure not to arch your back. Keep it flat on the bench.
6. DO NOT bounce the bar off of your chest.
Why it works
The bench press is one of the most basic and powerful movements you can perform to increase your strength, size, and agility.