A spotter should be behind the lifter’s head and should assist the lifter with getting the barbell into the starting position and returning the barbell to the rack when finished. Impress on young weight trainers the importance of a spotter during the exercise because the bar is pressed over the lifter’s face, neck, and chest.
Learn this exercise with an unloaded barbell or light weight.
Do not bounce the barbell off the chest, and do not lift your buttocks off the bench during this exercise.
To avoid hitting the upright supports, position your shoulders at least 3 inches (~8 cm) from the supports before you start.