Chest presses might just be the most iconic of all weighted resistance training exercises. Isolating your chest through presses allows you to stretch your chest and contract as you press the weight. These are a great exercise to warm up your chest at the beginning of a workout or expend all your energy stores at the end of one.
Start lying back on the bench. Before pressing the weight, roll your shoulders down and back- locking them into place. Once your you shoulders are packed and lats engaged, squeeze your chest to press the weights straight up and over your chest. Trying a static and dynamic version of this movement is a great way to advance and add a challenge.