The bench press is one of the most popular and effective exercises for building muscle and strength in your chest, shoulders, and triceps. Because this upper-body exercise lets you lift the most weight, it is susceptible to injuries, particularly shoulder injuries. Technique and form are critical to doing a safe, effective bench press.

Choose a barbell that will enable you to do 8 to 12 repetitions of the exercise. Lie on a bench with your feet flat on the floor. Hold the barbell directly above your chest with arms fully extended, palms facing away from you. Lower the bar to your chest, then push the bar to arm’s length, keeping your elbows wide and away from your body. Repeat 8 to 12 times.