The free-weight barbell bench press is an excellent and fundamental exercise to strengthen and develop the chest muscles (pectorals).
The barbell bench press helps you build density, not only for the chest muscles but for the front of your shoulders and triceps (the muscles on the back of your arms) as well.

Starting position: Lie on a bench, and grasp the bar with an overhand grip (your hands just beyond shoulder-width apart). Position your feet flat on the floor. Arch your back slightly and keep your hips on the bench. Take the bar off the support racks to the locked-out arm position.

The Exercise: Inhale and slowly lower the bar to the middle of your chest. Make contact with the mid-chest area, and pause for a count of one. Without bouncing the bar off your chest, press the weight up to the original position, keeping the buttocks and the head on the bench, and exhale. Hold the weight in the starting position, with your arms locked out, for the count of one, and repeat.

Tip: Don't lift your hips off the bench. You will decrease the amount of chest work and open yourself up to lower back strain. If you cannot push the weight without raising your buttocks, decrease the weight or get a spotter to help you.

Tip: Take your time when lowering the weight (eccentric phase), as you involve more muscle fibres in your chest.

next on Fitness Zone:  Triceps workout

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