THE BENCH PRESS

This is the best, most straightforward video on the bench press I have seen.

I hope it goes without saying that you should NEVER bench press without a spotter, EXCEPT if you are in the power rack.

 Set the rack bars at chest level if you have no spotter in such a manner so as to catch the barbell if you cannot make the lift.  Note: You can also do "bottom position" lifts in the power rack that you would not be able to do on a regular flat bench.  Bottom position lifts are when you start from the down position of the lift, increasing the difficulty.

My preference, though, is to have a spotter on the flat bench and not have to spend forever and a day fooling around setting up a bench, rack bars, etc. I'm not made of time, after all!