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Lie on your back on a flat bench. Life the bar off the rack and hold it straight over you, keeping your arms locked. Thus is the starting position.
Inhale and bring the barbell down in a slow and controlled manner until it reaches your mid chest.
Pause briefly before raising the barbell back to your starting position as you exhale. Your focus should be using your chest muscles to move the
bar. Lock your arms at the top of the movement and squeeze your chest beofre slowly bringing the barbell down again.
Repeat the movemement for the desired number of repetitions. the final step is to place barbell on the rack.