Barbell bench press
The feet should be firmly planted on the ground and directly below the knees in a wider than shoulder width stance. With the eyes directly below the bar, grab the bar with a tight grip and bring the shoulders down and back. The back should be arched and tight while bringing the weight out of the rack and over the middle of the chest.
While keeping the grip tight and bar above the bones of the forearm, lower the weight by slowly bending the elbows. The armpit should remain at a 45 to 60 degree angle. The bar is to stay directly above the elbows as the bar is lowered towards the middle of the chest.
As the weight is lowered it should feel as if the back is getting tighter and tighter, like you were rowing the weight towards the middle of the chest. This will help to keep the shoulders in a healthy and strong position. The bar will lightly touch the middle of the chest at a controlled speed.
After lightly touching the middle of the chest with the bar, press the bar up in a straight line. Keep the elbows below the bar and wrist to ensure the most amount of strength and lowest risk of injury.
Finish the rep by straightening the arms, keeping the back tight and bar directly above the middle of the chest.