Bench press- the most basic and important resistance chest exercises. Position your hands outside shoulder width, once bar is above you slowly lower barbell until bar is approximately one inch above lower chest. Breath out and press bar up until pectoral muscles are maximally engaged. I always aim for no less than 8 reps with anywhere between 185-275lbs and 4 sets. I advice combining this exercise with another such as flys or dumbbell press to stimulate at much muscle as possible.
