Flat Barbell Chest Press
Take position on a flat bench with your feet flat on the floor. Take a medium width grip on the bar, retract your shoulder blades and arch your back slightly. Un-rack the bar so that you are at full arm extension above your chest and settle yourself. This is the starting position.
To commence the moevment, lower the bar over 1-2 seconds as you breathe in. The bar should just touch your chest around nipple line at the bottom of the movement but without bouncing off the chest.
Raise the bar over 1-2 seconds as you breathe out and return to the starting position.