The Barbell Bench Press targets the pecs (chest), front shoulders, and triceps while allowing for heavy, controlled pressing. Lie flat on a bench with your feet firmly on the floor. Grip the bar slightly wider than shoulder-width, lower it slowly to your mid-pecs (chest), then press upward until your arms are nearly extended. Keep your core tight and back stable. Gymcheq ensures proper form to maximize pecs (chest) engagement safely.