Bench press

Another great compound movement, the bench press is a fairly simple move to master, and is a great way to improve your upper body strength. No longer simply the remit of powerlifters, this is a great move to add to your regime. Bench presses can be done with a barbell at the gym, or dumbbells at home.

How to do them

Lie on your back with your feet flat on the floor, knees bent if you’re not lying on a bench.
Draw your shoulder blades back behind you to keep from pressing with rounded shoulders.
Grasp the barbell or your dumbbells using an overhand grip, placing your thumbs on the outside of your closed fist (your arms should be slightly wider than shoulder-width apart).
Remove the barbell from the rack, locking your elbows. (Don’t move the bar in an arc from the rack directly to the chest position.)
Inhale while lowering the bar to your chest.
Exhale as you press the bar above your chest, extending your arms. Don’t watch the bar—focus on the ceiling.
Lower the bar so it is just above your chest. Repeat.

These are the most popular exercises, according to new research – here’s how to do them properly