On the 4th Day of Fitness my Swolemate gave to me: 4 Plate Bench.

The granddaddy of all exercises the Bench Press. Probably the most performed exercise by guys in the gym. Every Monday you will see flocks of guys hitting the bench press for International Chest Day Mondays. Break the cycle and do something crazy like benching everyday.

If you want to get better at a lift you have to get better through your technique and try all styles of exercises. For example once or twice a week hit heavy bench, 5,3,1 method. Another day, hit time under tension bench, dropsets, and another day light volume work. You'll hit all your muscle fibres because you're forcing your body through different loads and tempos.

Bald. Beard. Bench!