1. Bench angle: 30~45 degrees (if too upright, it will strain the shoulders) 2. Grip: slightly wider than shoulder-width, keep wrists straight 3. Scapula: fixed in retraction and depression (pull shoulders back and down) 4. Bar path: slowly lower between the collarbone and upper chest 5. Elbows: lower with elbows about 45 degrees apart, do not flare excessively 6. Caution: do not excessively arch the lower back, keep the buttocks against the bench 3-4 sets of 6-8 reps