Using a Barbell bench press rack

With a comfortable working weight 

Sit with your eyes level with the bar and feet fully on the floor

Grip the bar slightly shoulder-width apart and remove from the rack 

Slowly come down toward the bottom of your chest or when your elbows come pass your shoulder to keep more tension

After gently tapping your chest press the bar back up for a complete repetition

As you are press upward slightly press diagonally toward the rack and push through your heels for more power

Once completing a repetition repeat process