Lie on your back on a flat bench and grip the bar just outside shoulder-width; it’s generally advisable for weightlifters to bench with a relatively narrow grip and the elbows relatively close to the sides for better shoulder range of motion and reduced joint strain.
 
Control the weight down to a point on the chest that positions the forearms approximately vertical, keeping the upper arms within about 45 degrees away from the sides. Press back up into complete elbow extension directly above the shoulders.
 
Purpose
The bench press is a relatively uncommon exercise for weightlifters since the elimination of the press event decades ago, but can be used for lifters needing to dramatically increase upper body pressing strength and/or build shoulder girdle muscle.
 
Programming
Generally 3-10 reps are appropriate depending on whether the emphasis is more on strength or hypertrophy.