Grip the bar so your wrists are straight and your hands are slightly wider than shoulder-width apart.
Keep your feet flat on the ground and your back firmly against the bench.
Bring the bar down slowly to your mid-chest, keeping your elbows at about a 75-degree angle.
Press the bar upward in a straight line until your arms are almost fully straight.
Always use a spotter when lifting heavy weights.
Gradually increase the weight every 1-2 weeks by 2.5-5% when you can complete all reps with your current weight.
Use rep ranges of 5-8 for strength and 8-12 for muscle growth.
Keep track of your sets and reps in a notebook or app.