Purpose of Exercise: The bench press is to build mass and strength in the pectorals and triceps. Having a good bench press depends on several conditions. Along with triceps strength you must have good shoulder development and back development, because bench press relies on these muscles also when doing the lift.
Sit down on the bench place your feet slightly under your hips to where when you are lying down it makes your back arch slightly. Next, pinch together your shoulder blades as if you are squeezing them together. Place your hands on the bar at shoulder width. You don't want to get your grip to narrow or to wide because doing this will put more stress on other muscle groups, and we want them to work all together. Grip the bar firmly and lift off of the rack.
Control the weight on
the way down and touch just belowthe pectorals just below the nipples on your chest. At the bottom of the movement pause for a second. Then push up. Bow your chest but do not overly arch your back. Bowing your chest out enables the back and shoulders to work together in the movement. If you were seated correctly from the start you should notice that the movement on the way up will have you using all muscle groups chest, back, shoulders, and triceps.
Insider's Tip: Always control the weight on the way down. Never let it fall, this could cause serious injury.