The bench press is a great compound exercise for building up your chest muscles. This exercise is a great overall chest builder. You can also use the incline bench press to work your upper chest, and the decline bench press to build your lower chest.
How to perform the Bench Press
Placing your hands wider emphasises your outer pecs, narrower, and you emphasise your inner pecs and triceps.
|Number of Reps||For building muscle size: 3 sets of between 6 - 8 reps. For muscle tone: 3 sets of between 12 - 15 reps.|
Pectoralis Major, Sternal (Chest - lower pecs)
Check out the Bench Press World Record