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The Bench Press can help give you size in your chest and shoulders. This is something most guys want, not most women. For men, really push yourself with this exercise and do the movements properly. For women, go for higher repetitions and you'll end up toning and strengthening your chest, shoulders and triceps. Here is a video of how to do a Bench Press, and other Bench Press exercises as well. Look at their postures, and make sure you perform the motion properly.