Bench press

The barbell bench press is the core chest exercise, along with the triceps and front shoulders.

Lie on the bench, eyes under the bar, feet flat on the floor. Grip the bar slightly wider than shoulder-width and pinch your shoulder blades together.

Lower the bar with control to the lower chest, elbows at about 45° from the body, then press up until arms are extended.

Keep your glutes on the bench. With a heavy load lifted, work with a spotter.