Everyone loves the bench press. Most people start their fitness journey on a bench-press device and find the benefits of a bigger chest, shoulders and arms exactly what they were looking for.

Grasp the bar just outside shoulder-width and arch your back so there’s space between your lower back and the bench. Pull the bar out of the rack and lower it to your sternum, tucking your elbows ...

Lie face down on a bench set to a 30-degree incline, position your feet either side for stability and hang a barbell beneath you using a neutral grip. Keep your head up and bring your shoulder blades ...