(0:00) Start by adjusting the horizontal safeties on each side to a height that can catch the weight if you fail a repetition but not where it obstructs with the movement. 

(0:11) Then set the bar rack to a height that is just below your wrists when your arms are fully extended.  

(0:18) Position your back in the middle of the bench, with your feet flat on the ground and eyes directly under the bar. 

(0:25) Grip the bar evenly with your hands just wider than shoulder width apart. Have your fingers and thumbs wrapped around fully and ensure that your wrists are directly aligned with your forearms.

(0:36) Push the bar up then forward to be above the middle of your chest. In a slow and controlled manner, lower the bar to the middle region of your chest. 

(0:45) Once the bar has touched your chest, press up to a point where your arms are almost fully extended. Keep your elbows tucked in at approximately a 45-degrees. 

(0:59) Avoid having your elbows flared out too far or bouncing the bar off your chest for momentum. 

(1:09) Your head, shoulders and hips should all remain in contact with the bench throughout the press, When you complete the desired amount of repetitions, re-rack the bar slowly and in a controlled manner.