Barbell Flat Bench Press

Muscle Group: Chest

This is the bread and butter of all chest exercises! Barbell Flat Bench Pressing builds mass and strength in the pectorals, front delts, and triceps. The Bench Press is an important compound exercise for the upper body.

There is a very important interdependence between chest and back muscles. The chest will not reach its full size unless your muscles of the upper back are fully developed. There are two categories of chest exercises that you will find in this section, one involves pushing movements such as the bench press and the second category involves pulling or flying motions such as dumbbell fly’s.

Lie on a flat bench, your feet on the floor For balance. Use a medium-wide so that your forearms are perpendicular to the floor when the barbell touches your pecs. Raise the bar off the rack and hold it with your arms fully extended above you. This is the starting position.

Lower the bar under control until it touches just below your chest muscles. Pause for a moment when the bar touches so that you don’t bounce at all. Then drive the bar back up in one smooth motion till your arms are fully extended. Always use a full range of motion unless instructed specifically to do otherwise. You should go heavy but not at the cost of form.

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