I like lifting heavy things and then complaining of muscular pain the day-after.

Bench Warrant

Arnold Schwarzenegger coaching a trainee on how to press*.

So you manage to make a new friend at the gym , I bet the only you will get asked is:

Dude (or Duddess if you fancy that sort of thing), how much do you press?

This is perhaps the most frequently asked question in gyms around the world. The only question in the world that can instantly cause men to spontaneously think of large numbers. To reach the famed halls of the great power-lifter and bodybuilders  one requires numbers approaching hundreds of kilograms, that's like lifting 2 cows or one Mac -Donald's munching food addict. (No offense to the I'm loving it crowd.)

So what does the mighty bench press work?

Well, that depends on the grip variations one's using. But generally the exercise targets the large fan shaped muscle of the chest called the pectorals major. The anterior deltoids, and the triceps brachii are the other muscle that assist in the lift.

The bench press can further be divided into the three major sub-types:

The Power lifter's Press.

This is the staple of all types of weight trainers. This variation uses a medium grip. The bar is moved from the nipple line to the upper abdomen.  This is the best and safest exercise for amateurs and seasoned lifters.  

The Bodybuilder's Press

A random barbell.**

Quite similar to the power-lifting press this variation uses a wider grip than the standard generic press. Although being very good at isolating the pectoral major muscle or the pecs as people like to call it, it is extremely easy to mess up your rotatory cuff on this one. Novice lifters would be well advised not to start with this one.

The Close Grip Press

As the name suggests this employs a narrower grip, taking out the pectorals out of the equation. It is used to isolate the the whole of the triceps muscle from the elbow all the way up to the scapula.

Tools of the trade:

The bench press being such an integral part of any training regime, it surprisingly requires little in the way of equipment.

"Come at me bro"
See!, even the animals are doing it.
Take note of the highly developed pec-major muscle.

What you will need:

• A sturdy bench able to support your weight 
• An Olympic barbell
• Some plates
• A motivated version of yourself. (this is the hardest one to come across.)

Why Press?

I didn't expect I would ever get asked this question in real life but this being the internet I think one cant expect any better. Anyway,why would you not want a enormous dominating chest,besides it has carryover benefits in a lot of sports. So off you go, load up some plates, lie down on a bench and press away!.

*Unless otherwise stated, all images in this piece are shamelessly plagiarized.

** Yes, this was a pathetic attempt at humor.