<|im_start|>user
In relation to working out, what is a bench press, and how do you perform it?

Context:
The bench press, or chest press, is a weight training exercise where the trainee presses a weight upwards while lying on a weight training bench. Although the bench press is a full-body exercise, the muscles primarily used are the pectoralis major, the anterior deltoids, and the triceps, among other stabilizing muscles. A barbell is generally used to hold the weight, but a pair of dumbbells can also be used<|im_end|>
<|im_start|>assistant
The bench press is a weight training exercise targeting the chest and triceps. The trainee begins by lying down on a flat bench with a straight barbell directly on top of them. The trainee lifts the bar to extend directly above the head, and then slowly descends the bar until it touches their chest. The bar is then pressed upward until the arms are once again fully extended.<|im_end|>
