FLAT BARBELL BENCH PRESS

Andy Gates and Christina Wixom

Technique

Lie down on a flat bench with your feet flat on the floor.

Take a medium grip on the bar using the smooth rings as a guide.

Take the bar off the rack and hold it out at arms-length.

Lower it slowly to the nipple line then press up in a slight backward arc so that the bar finishes approximately over your face.

You should inhale as you are lowering the bar and exhale as you are pressing up.

Spotting

Make sure lifter does not rest bar on their chest.

Help in lifting the bar off of the rack. Assist when needed to get bar back up to

start position. Secure bar back onto rack, when lift is

finished.

Major Muscles Involve

The exercise focuses on the development of the pectoralis major muscle as well as other supporting muscles including the anterior deltoids, serratus anterior, coracobrachialis, and the triceps.

Variations

Incline Bench Press Decline Bench Press Free Weight Bench Press

Technique Errors

Bouncing the weight off the chest - always lower the weight under complete control.

Arching your back Not getting full ROM