The bench press should be the cornerstone of your chest workout, and here's why.

This staple of most men's workouts is still the best way to build a powerful chest.

Dumb-bells take more effort to stabilise than a bar, making the move tougher.

Place the focus on the upper part of your chest by tilting the bench upwards.

By angling the bench downwards you target the lower portion of your chest.

You use only your chest muscles to lift the weights, not your arms, so your pecs get a thorough workout.

Turn the humble press-up into a powerful muscle-building tool that works the chest, shoulders, arms and core in one dynamic move.

An single-joint move that hits your lower chest, lats and triceps.

Here's the inside track on how your pectoral muscles work and three classic exercises you can do for epic growth