Step 2: Lie on the bench and take your initial grip
The proper way to lie on the bench is to have the bar roughly above your nose or at your eye level when the bar is racked. This is so that it is easy for you to safely unrack the bar without crashing into the hooks during the repetition.
Your initial grip should be wider than your shoulder width, with your palms facing you and thumbs facing outward. You will need a slight bend in your wrist to allow the bar to rest firmly in your palm.
Step 3: Unrack the bar and assume the initial position
You unrack the bar after setting up your grip. Keep your arms extended and move the bar to the initial position above your chest. Engage your core and slightly arch your upper back to puff out your chest as you prepare for the set.
Step 4: Perform the exercise repeatedly
From the start position, lower the bar towards your body by bending your elbows. The bar should travel horizontally down your body as you lower it vertically so that the bar ends up at about your sternum [2] and xiphoid process [3] at the bottom of the repetition. This way your wrist, elbows, and shoulders are at a safe and biomechanical optimal position.
Step 5: Rack the bar
When you are done with the number of reps intended, keep your arms locked in the top position and glide the bar backward into the j-hooks to rack it.