How to Bench Press Correctly.
Step 1: Grab the bar at an equal distance on each side of the bar. For most lifters, this is typically around shoulder width, or slightly greater than shoulder width apart. Squeeze very tightly to create tension in your hands, forearms, upper arms, shoulders, back and chest.
Step 2: Take a deep breath, arch your back, driving your chest upwards and pulling your shoulder blades back and down into the bench.
Step 3: Plant your feet and drive them downward. Squeeze your glutes to tighten up your hips and lock them into place.
Step 4: Unrack the weight safely(with the help of a spotter) and move the bar directly over your chest WITHOUT losing the tension in your upper back or allowing your chest to collapse.
Step 5: Reset your air by taking another big breath. Hold your breath and tighten up.
Step 6: With your entire body as tight as possible, row the weight downward under control until it reaches your chest. Ensure that your wrists and elbows stay in alignment. This will give you the best leverage and keep the weight centered.
Step 7: Without allowing your chest to collapse or losing any tension, coordinate your leg drive with driving the bar powerfully back to lockout.
Step 8: Reset your breath and repeat for the next repetition.