The Benefits - This is without the doubt best  upper body exercise that I know. This will develop a serious mass and strength in your pecs, front delts and triceps. This is the fundamental of all upper body exercises and it measures the overall power of upper body. It produces growth, strength and muscle density. So bench press is a must  if you want to build a massive upper body.

Execution – Lie back on the flat bench with your feet firmly positioned on the floor. Your grip should be little more than a shoulder wide. The wider the grip, the more stress you will put on your pecs. (pectoralis muscle). As you lift the bar off the rack, hold the bar at arm’s length above you. Keep your upper back muscles tight and slowly lower the weight towards your lower pectoralis muscle. Keep up the controlled motion!

Tips - In order to fully develop the chest muscles, keep the elbows pointed outward as you lower the bar. Do not bounce the weight back up, instead stop the weight for a second, then press the bar upward explosively In order to fully develop the chest muscles, keep the elbows pointed outward. In heavy barbell bench presses, make sure you warm up your shoulders properly.