Bench Press

The bench press is considered to be the most basic of chest exercises.  A spotter is highly recommended for this exercise.  The bench press works not only the chest but triceps, front shoulders and indirectly the latissimus dorsi or lats.  After adjusting the rack to an appropriate height, lie back on the bench with your shoulders a few inches from the end of the bench.  Keep your feet firmly on the floor while grasping the bar slightly wider than shoulder width apart.  Lift the bar off the rack to a position directly above your shoulders.  Then slowly lower the barbell to lightly touch your chest.  Then without bouncing the weight slowly push the bar upwards to the starting position.  This exercise can also be performed on an incline bench to emphasize the upper pectoral muscles.  The incline bench press can take some time to learn the movement so start out with lighter weights until the full range of motion feels natural.