This basic training of most men is still the best way to build a powerful chest
Grasp the bar with hands width greater than shoulder. Your knees should be bent at 90 ˚, feet flat on the floor and head and shoulders supported by banks.
Prepare your core muscles and get the shoulder blades
Lift the bar off the rack and hold directly above your chest.
Slowly lower the bar to the chest and push back hard.
Keep a natural arch of the back.
Bench press technique