The bench press is a popular strength training exercise that primarily targets the muscles in the chest, shoulders, and triceps. It involves lying on a flat bench and pushing a weighted barbell or dumbbells upward from chest level until the arms are fully extended. This exercise can be performed with various grips and angles to emphasize different muscle groups. To perform a bench press safely, it's important to use proper form and technique. Lifters should keep their feet flat on the ground, maintain a neutral spine, and avoid arching their back excessively. Using a spotter is recommended, especially when lifting heavy weights, to ensure safety and support.