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Exercise

Chest

Bench press
Target: pecs

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

Bench press

Grip the bar with hands wider than shoulder-width apart. Your knees should be bent 90˚, your feet flat on the floor and your head and shoulders supported by the bench.
Brace your core muscles and contract your shoulder blades
Lift the bar from the rack and hold it directly above your chest.
Lower the bar slowly to your chest and press back up powerfully.
Keep a natural arch in your back.

MORE BENCH PRESS:

Exercise Videos, Bench & Bar Workouts: Bench press

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CLICK IMAGES TO START WORKOUT

Variation: Ballistic bench press

Push the bar up explosively, as if you were trying to throw it off you.

View Variation: Ballistic bench press

Variation: Smith machine press

The machine locks the bar into a path so you can concentrate on pressing the maximum weight in safety.

View Variation: Smith machine press

Variation: Press-up

Work your chest anywhere, any time with this classic move.

View Variation: Press-up

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