PREPARATION
1.Set the bench to a flat 
  position.

2.Lie on the bench with your feet 
  apart and flat on the floor.

3.Grip the bar with your hands a
  little more than shoulder width
  apart.

4.Press the bar up off the rack to
  arms length.

EXERCISE
1.Breathe in as you lower the bar 
  under control to your chest.

2.Breathe out as you press the 
  bar back up to arms length. Do 
  not lock your elbows.

You should not allow your back to 
arch away from the bench.

MAINLY FOR: Pectorals.