The exercise known as the bench press is a terrific way to maximize strength gains throughout your upper body. It is labeled as a compound exercise which is a good thing. Basically what that means is that it works out more than one muscle during the exercise. For instance, in bench, it works your chest, biceps, shoulders, and triceps. The bench is also a simple exercise to perform demonstrated by this picture below. If you want to see results start doing more compound exercises rather than just simply doing curls and calling that your workout for the day. It does not mean that curls are not bad, it just means that compound exercises should be your primary focus in order to get results.