The bench press. We have all been there and we are going to stay there. Its the grandaddy of all chest exercises. Dont you forget it. And so that is what you should start your chest workout with. No other exercise will give your upper body more development then flat bench pressing movements. When you are training with weights this is a exercise that you should be doing with a barbell, or using dumbells. Either way you do them they are very effective. I like to use dumbells when I perform this execise because I feel that I have much more control.