Barbell Bench Press

Description

The bench press is the most fundamental chest exercise and one of the best upper-body mass builders. Lie on a flat bench, grip the bar slightly wider than shoulder width. Lower the bar to mid-chest, then press it back up to full arm extension. Arnold recommends a full range of motion—bring the bar all the way down to touch the chest and press all the way up. The bench press works the entire pectoral area, with emphasis on the middle and lower portions. It also heavily involves the front deltoids and triceps.