The barbell bench press is a fundamental exercise for building upper body strength, targeting the chest, triceps, and shoulders. This exercise allows for lifting heavier weights, promoting muscle growth and strength.

1. Lie on a flat bench with your feet flat on the ground.
2. Grip the barbell with your hands slightly wider than shoulder-width apart.
3. Lower the barbell to your chest, keeping your elbows at a 45-degree angle.
4. Press the barbell upward until your arms are fully extended.
5. Slowly lower the barbell back to your chest.