Flat Bench Press

Flat Barbell Bench Press

Flat barbell bench press is probably the most popular exercise in the gym. It offers huge potential for increasing strength and most people can progress rapidly to heavier weights. This is basic, compound (multi-joint) and one of the best exercise for developing pectoral mass and strength. It is heavy but simple, it requires concentration and, often, assistance.

Flat Barbell Bench Press Perfect Technique



Starting position (setup) :

Lay back on a flat bench with your head under the barbell rack and your feet flat on the floor. Grasp the bar (overhand grip) with your hands just outside shoulder width, press the barbell off the rack (unrack the bar), and begin with it directly over your upper pectorals (collar bones) with your arms extended. Your head, shoulders, and buttocks should be solid on the bench.


Movement (execution) :

Bend your elbows slowly lower the bar toward your mid-chest – nipple line (or lower chest), keeping your elbows pointed at 45 to 60 degrees from the sides. Touch your chest lightly with the bar, and then press it back up in a slight backward arcing motion so the bar ends up over your upper chest with your arms extended but not locked out. Keep your back straight (not arched) and against the bench all the time.