The bench press is a popular strength training exercise primarily targeting the pectoralis major muscles in the chest, along with the triceps and deltoids. It is performed by lying on a flat bench and pressing a weighted barbell or dumbbells upward from chest level until the arms are fully extended. This exercise can be done using various equipment, including a barbell, dumbbells, or a smith machine. Proper form is essential to prevent injury, and it is often recommended to have a spotter for safety, especially when lifting heavy weights.