How to do properly classic bench press?

1. Set up the bench: Start by positioning the bench in the right place, making sure it is level and stable. The bench should be positioned in a way that allows your feet to be firmly planted on the ground and your head to be supported by the bench.

2. Set the weights: Choose an appropriate weight that you can lift with proper form corresponding to your level. Ensure that the weight plates are secure on the barbell.

3. Lie down on the bench: Lie down on the bench with your eyes directly under the bar. Your feet should be firmly planted on the ground and your back should be flat on the bench.

4. Grip the bar: Grip the bar with both hands, slightly wider than shoulder-width apart. Your palms should be facing away from you, and your thumbs should be wrapped around the bar.

5. Unrack the bar: Unrack the bar and hold it directly above your chest with your arms fully extended. Make sure your wrists are straight and your elbows are not locked.

6. Lower the bar: Slowly lower the bar towards your chest while inhaling. Keep your elbows tucked in and your forearms vertical. The bar should touch your chest.

7. Press the bar: Push the bar away from your chest in a controlled manner while exhaling. Make sure to drive the bar straight up and keep your shoulders and upper back tight throughout the lift.

8. Repeat: Complete the desired number of reps with proper form, making sure to lower the bar under control and press it up explosively.

9. Rack the bar: Once you have completed your set, rack the bar back onto the supports or have a spotter assist you.

Remember to start with a weight that you can lift with proper form and gradually increase as your strength improves. Additionally, always use a spotter or exercise partner when lifting heavy weights to ensure safety.