Q: whats a bench press?

A: Bench press is a very good exercise for your chest, triceps, and shoulders. I don't have pictures of exercises on my site yet, so here's a link to what it looks like: this or this or this depending on the equipment available to you.

If you use the barbell for the bench press, it is highly recommend that you have a spotter who can help you lift the weight. You can severely injury yourself by doing bench press to exhaustion without a spotter and there have even been death cases. But when properly performed it is a safe and effective exercise.