Barbell Bench Press
-> Flat Barbell Bench Press
Major (and minor)
large muscles of the chest
front heads of the shoulder muscles
muscles along the backs of the arms.
Barbell Bench Press is one
of the most common exercises used in the
gym. It is used to work the large Pectoralis
muscles of the chest.
to do Flat Barbell Bench Press:
down on a flat bench with
your feet flat on the floor.
a medium grip on the bar using
the smooth rings as a guide.
Generally, a good rule-of-thumb
is to place your middle finger
on the rings.
with grip widths until you
feel comfortable then remember
where that grip is.
the bar off the rack and hold
it out at arms-length.
it slowly to the nipple line
then press up in a slight
backward arc so that the bar
finishes approximately over
should inhale as you are lowering
the bar and exhale as you
are pressing up.
to bring the bar:
the flat bench, you should bring
the bar to the point where the
breastbone ends (for most people).
try to keep your forearms vertical.
If they are tilted at a large
angle you will not get the most
efficient push on the weight.
determine your proper grip,
using just the bar, lower it
to your chest and look at your
forearms. They should be vertical
and directly under your wrists.
your wrists straight. Don't cock
them back or allow them to twist
during the exercise. This causes
undue stress on the wrist and
reduces power in your shoulders,
chest and arms.
the bar firmly so that it doesn't
roll out of your hands and remember
to always use collars to prevent
the weights from sliding off.
This especially important when
you are first learning the exercise
as you may have difficulty with
balancing the bar. Weights sliding
off the bar can cause injury to
yourself and others.
for Performing Flat Barbell Bench Press:
to imagine the bar as an immovable
object and push yourself down and
away from it rather than pushing the
bar up and away from you. This will
increase your pushing power with a
simple change in mindset.
Errors in the Flat Barbell Bench Press: