Bench

Be sure to have someone spot you while benching. Lie with your back flat on a bench with the top of your shoulders directly underneath the bar. Choose a grip on the bar. Standard is a little more that shoulders width apart. The closer the grip, the more you work your arms. The wider the grip, the more you work your chest. Have your spotter lift with you as you raise the bar off the bench. Hold the bar up with it centered over you neck, arms all the way extended. Lower the bar in a controlled fashion to the bottom of your chest, just above your sternum. It is important that you don't "bounce" the bar off your chest. Have it just slightly touch the bottom of your chest and then extend your arms to the position back above your neck. Concentrate on keeping your back flat during the exerscise. Your butt should remain in contact with the bench at all times.