How to Do a Flat Bench Press

The flat bench press is an excellent strength training exercise that targets not only the pectoral muscles, but also the anterior deltoids and triceps. While the bench press can also be performed on an incline or decline, it is the traditional flat bench that is used most in terms of building mass in your chest.

Things You'll Need

• Flat bench
• Barbell

Instructions

1. Lie on a flat bench with your feet planted firmly on the floor. Keep your back, shoulders and head positioned on the bench.

2. Grip the barbell with your hands shoulder-width apart. Your grip should be overhand with your elbows directly under your wrists.

3. Lift the barbell off of the rack and hold the weight at arms length.

4. Inhale and lower the barbell toward your nipple line. Keep the motion controlled and avoid any jerking of the weight.

5. Press the weight and explode up when the barbell is 1 to 2 inches away from your chest. This is one repetition. Repeat until desired amount of repetitions are completed.

6. Perform 4 sets of 6 to 12 repetitions.

Tips & Warnings

• Do not bounce the barbell off of your chest when pressing up. Doing so will increase the possibility of arching your lower back during the movement, which can lead to serious injury.

• Using your legs to drive the barbell out of the bottom of the movement will provide more power for your lift, allowing you to increase the amount of weight used. This should be done by squeezing the gluteus and keeping your feet planted firmly on the ground.

• To reduce any chance of injury, a spotter should be used during the lift. This will also allow you to attempt pressing a heavier weight.

• Using a wider grip will place more emphasis on the pectorals, while using a close-grip focuses more on the triceps and anterior deltoids.

• If you find yourself unable to finish the repetition, you may need to strengthen your lockout. Place a step box on your chest and perform the exercise using the box as your end point. This will increase your driving force and help to eliminate any weaknesses in your lockout.

• If you experience any shoulder pain or discomfort, you should a) alter your grip, b) reduce the weight pressed or c) stop the movement.