"Bench press is my favourite exercise," says Wayne Dalman, because it's a great way to train not just your chest, but also the front deltoids at your shoulders and triceps at the backs of your arms.

Here, the NAIT personal fitness trainer and supervisor of the insitute's Fitness Weight Centre demonstrates how to lift and how to stay safe: work with a spotter, always use collars to secure the weight, and don't forget to breathe.