Exercise Type: The bench press is an excellent mid-range exercise, meaning that it is great for building mass on the chest. Mid-range exercises use muscle synergy (more than one primary mover) to move larger net amounts of weights. The primary movers in this exercise are the pectoralis major (pecs), anterior deltoids (front deltoids) and the triceps muscles (back of the upper arms).

Instructions: Take the weight off the rack and hold it above the middle of your chest for a second or two. This exercise is effective for mass-building if done with relatively heavy weights, but, again, do not attempt to lift really heavy weights without an experienced spotter.

Use a wide grip. To determine how wide, lie down on your back under the bar and hold your arms out with upper arms parallel to the floor and your lower arms perpendicular (straight up). Put your hands on the bar directly above where they are at that point. Personally, I prefer to grip the bar with my thumbs under (not over) the bar. This is just a matter of preference although I find it easier on the hands and forearms this way. Lower the weight slowly (over 4-5 seconds) while breathing in through your nose. Touch the middle of your chest with the bar. Do not bounce the weight off your chest! (In addition to the fact that you are only cheating yourself out of the fullest potential growth stimulation, you could also break a rib or throw your back out of place.) Raise the weight slightly faster (2-3 seconds) to a full extension, while exhaling through your mouth, but do not hyper-extend your elbows.

Some Safety Tips: Test the weight before starting down with it. In other words, when you unrack the weight, get a feel for what you are holding before you start. It is a common error to just let the weight drop once off the rack, and it can hurt you if you are not prepared. Consider using a spotter initially or even always if you want to be safe at all times.