A good bench press program works every muscle in your body if done correctly. Your back works, as do your biceps and triceps, your shoulders, chest, and even your legs.
However, there is such a thing as too much kindness. If you push too often, it won't work enough for other muscle groups. In other words, if you bench press excessively, you actually become weaker than you become stronger.
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Proper lifting technique
Proper lifting means spreading your arms shoulder-width apart, keeping level when lowering and back up when lowering. You also want to use your legs as leverage when lifting, but not bend your back.
A person's back is the most important muscle group and the mildest injury that will cripple you for the rest of your life. You can also get shoulder and elbow injuries if you have a bad habit of pulling the barbell during your bench press routine.
Most importantly, when you lift, you always have an observer to help you. That's why it makes sense to have a regular training partner.
Some other things to keep in mind while lying on the couch are to only do vigorous exercise during the day and light exercise on other days.
In addition, you should eat a balanced diet of fat, protein and carbohydrates and take proper dietary supplements so that your body has the energy it needs for your workouts.