If there is a gym exercise of the moment it is the bench press, which has emerged from the shadows of trendier, flashier workout moves to prove a surprising hit in the quest for a toned upper body.

The actress Sarah Jessica Parker is a fan and claims to have got her taut, defined arms for the Sex and the City film thanks to endless bench-pressing, while Barack Obama is able to bench press an impressive 200lb - more than Hillary Clinton weighs.

The popularity of the exercise boils down to the fact that nothing rivals the bench press in its effectiveness at strengthening the pectoral muscles in the chest, the triceps and shoulder muscles. You will also engage your abdominal and buttock muscles but, be warned, it's not an easy option. If you are a newcomer to weight training, start with some light handweights, progressing to just the bar of the barbell before adding weights to the end. Here's how to do it:

1. Lie on a bench with your feet flat on the floor and your back flat against the cushioned surface. Keep the back of your head in contact with the bench.

2. If you are using a barbell, grasp it with your arms extended and slightly wider than shoulder width apart - a narrow grip places the weight load more on the triceps and shoulders than the chest muscles. Hold handweights or dumbbells at arm's length above the chest, in line with your collarbone.

3. Take a deep breath in and slowly lower the weight until it almost touches your chest. Do not bounce the bar on your chest or let it rest there.

4. Exhale and push the bar back upwards. Breathing in and out at the right times means the chest cavity expands fully so that the bar has less distance to travel.

5. Avoid arching your back as you lift but do tighten your gluteal muscles. This stabilises the body and helps to transfer power from the legs and abdominal muscles through to the chest area.

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