Spot reduction is too good to be true, and if you think that doing only bench presses will make you lose weight and build muscle, you're in for an unpleasant surprise. Bench presses can strengthen the chest muscles beneath the fat, but they do not reduce fat. It's best to embark on a full-body weight loss routine that includes a healthy diet, cardio, and strength training. With consistency, you can have that often desired masculine physique. (See References 1, p. 8) About the Bench Press According to research from the American Council on Activity, the barbell bench press is the most effective exercise you can do for your chest. (See References 2) It targets the pectoralis major, the largest muscle in the chest. During this exercise you lie on a bench with a barbell in your hands above your chest. Then press and lower the bar to engage your chest. Although bench presses alone don't burn enough calories to make you lose weight, as part of a full-body strength training routine, they can help stimulate muscle tissue, allowing you to burn calories more efficiently....