1. Bench angle: 30~45° (stimulating the upper chest) 2. Grip width: slightly wider than shoulder width, wrists should not be bent 3. Posture: scapula retraction and depression (shoulder blades pulled together and down), maintain a natural arch in the lower back • Starting position: the barbell should be at the line of the upper chest (just below the collarbone) 4. Movement: • Lowering: slowly, maintain elbows at about a 45° angle (to protect the shoulders) • Lifting: push from the chest, complete lockout (X) → leave a slight bend 5. Breathing: inhale while lowering, exhale while pushing 6. Precautions: • Ensure the barbell path does not go towards the face • Avoid excessive hyperextension of the lower back/raising the hips • Prioritize chest stimulation over weight