Barbell bench press
Tips do execute a proper bench press and get the best results:
Lifting the bar
Hold the bar above your sternum at the beginning
Make sure your wrists are straight
Push your heels into the floor
Squeeze your shoulder blades down and together and hold them as tight as you can during each set. This creates a stronger foundation for you to press from, which allows you to generate greater force.
Lowering the weight
Make sure the bar is directly above your elbows at all times.
Lower the bar to your sternum.
Drive your head, upper back, and shoulders into the bench.
Don’t allow your butt or hips to raise up off the bench.
Pull your elbows toward your sides.