The training object of bench press is the middle of the chest. The muscles involved are deltoid toe, triceps brachii, coracoid brachii and biceps brachii.

Lie on your back on the bench of the safety barbell exercise machine and adjust your chest to the position directly below the barbell.

Hold the barbell bar with both hands. Turn the barbell backward or forward to leave the barbell guard.

Move the barbell down, close to your chest, and then push the barbell up until your arms are fully extended.