1. Flat Barbell Bench Press
The flat barbell bench press is an iconic chest exercise done for strength and muscle growth. This movement is great for developing the chest and triceps. It is important to set your upper back, maintain some arch and retract your scapulae to anchor the shoulders and expose the chest.
If you are someone who cannot perform the barbell bench press, for whatever reason, you can opt to try the dumbbell bench press or the floor press (with dumbbells or a barbell).