Stop Wasting Time: How to Build Real Fitness with Just 5 Essential Compound Movements

3. The Bench Press
The Bench Press is a classic exercise for building the chest and arm muscles. Correct execution leads to increased muscle volume and improved upper-body strength. In a gym, position a flat bench under the barbell rack. Lie on the bench, plant your feet firmly on the floor, and maintain your balance. Grip the barbell slightly wider than shoulder-width. Squeeze your shoulder blades together, maintain a slight arch in your upper back, and press your feet into the floor to stabilize your body. Take a deep breath and un-rack the barbell. Bring it slowly forward until it is directly over your shoulders; this is your starting position. Gently lower the bar down to the mid-chest area, just below the collarbone. Throughout the movement, keep your elbows tucked at an angle of approximately 45 to 70 degrees from your body, avoiding excessive flaring. Once the bar lightly touches your chest, press it powerfully upward and slightly backward until it is once again positioned over your shoulders. Fully straighten your arms, exhale, and begin the next repetition. If you are training at home or are a beginner, perform the Bench Press with dumbbells for more freedom of movement and better control over your form.