Flat Bench Barbell Press
Exercise Information
Primary Muscles: Chest (Pectoralis Major)
Secondary Muscles: Front Shoulders (Anterior Deltoid), Triceps
Equipment: Barbell, Bench
Level & Type: Intermediate/Advanced - Compound Exercise
- Lie back onto a flat bench - grasp your thumbs around the inner side of the barbell rings (the more wider, the more chest). Take a deep breath in, and de-rack the barbell by pushing the barbell towards the ceiling (making sure your elbows are not completely locked). This is the starting position, your elbows should be slightly bent, not locked.
- Take a deep breath in (inhale) and slowly control the barbell downwards towards nipple level. Lower the barbell towards your chest until your elbows are flexed to 90 degrees (for safety purposes). This is the ending position.
- While exhaling, push the barbell towards the ceiling by extending your elbows and squeezing your chest together. This should bring you back to the starting position - repeat.
Tips & Cautions: A spotter should always be mandatory especially if you're a beginner - communication between you
and the spotter is very crucial. Be aware of your joint positions (wrist, elbows, shoulder) as they should never over-extend or be in an awkward position. Bringing the legs up and bending them to 90 degrees is highly recommended for back safety, and proper form.
Variations: The Bench Press can be done with a Barbell, or a pair of Dumbbells - different angles of the bench will determine what muscle fibers will be targeted along the chest.
