This is one of the most basic and fundamental exercises you can do. And it is most peoples favorite.
Starting position – Use a flat bench press rack and a barbell. Begin with your arms extended toward the ceiling supporting the weight directly above the center of your chest. Hands should be in a comfortable position about shoulder width apart.
Movement – lower the weight slowly toward your chest until it touches then back up again in a slow controlled motion.
Note – Be sure you butt stays on the bench and don’t arch your back too much. This leads to injury. Also, don’t bounce the weight off of your chest. This exercise can be done with dumbbells as well.