Bench Press
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Keep these 3-points of contact on the bench: Glutes, Shoulders, and Head.
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You should have a natural arch in your back, if your pushing your lower back against the bench to press you should lighten the weight.
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Lower the weight slowly without losing tension in your chest (Don't Let the bar rest on your chest or anywhere else that feels easy.)
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Push with as much force as possible to return to the starting position.