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Bench Press

begin by lying flat on a bench, with your feet flat on the floor and buttocks and shoulders touching the bench.
grasp the bar at slightly wider than shoulder width apart (so that the elbows are at right angles at the lowest point).
start with the arms fully extended, holding the weight directly above the chest
the weight is lowered at a controlled speed and with a smooth motion, to just touch the chest then returned to the starting position.

make sure that the back is not excessively arched, and that bar is not bounced on the chest.
the bar should be kept horizontal so no particular arm does more work
you should not hold your breath during this exercise - breathe slowly in on the way down and out on the way up.
A spotter, standing behind the athlete's head, should always be used.

By changing the width of the grip on the bar, you can influence how much the chest and triceps are used. A wider grip uses more of the pectoral muscles, while a narrow grip stresses the triceps muscle more.
This exercise can be performed with either a single barbell or two dumbbells. The advantage of using two dumbbells is that you can perform the exercise with an alternate arm action
Some gyms may have a bench press machine that will enable you to perform the same action as this exercise.