How to Perform the Flat Bench Press Correctly

Probably the most familiar of chest exercises and the primary compound exercise for chest workouts – the Flat Bench Press. Below are a list of the key steps you should follow to mimic correct exercise technique and what muscles are at work lift the bar .

Key Steps to performing the Flat Bench Press correctly:
For this exercise, you require a spotter.

1) Ensure that gym equipment is set up correctly – bench, bar, weights etc. The bar should be empty (free of weight) at this stage.

2) Lie down flat on the bench, sliding underneath the barbell. The bar should be resting on the lift-offs directly above your eyes. The bar should be empty (free from weight) at this stage.

3) Grip the bar with your hands roughly shoulder-width plus one hand-width on either side. Remember this grip point in correlation with the bar’s knurling.

4) Inhale as you lower the bar downward to touch your mid chest – a weight will typically be drawn or lowered to the area/ muscles being worked. At this point your arms should form a right angle (ask your spotter to check). If your arms do not, you will need to adjust your grip width accordingly. Exhale, and then press the bar up.

5) Repeat the exercise for the given number of repetitions. Do not lock your elbows out at the top of the movement and do not bounce the bar off your chest.

6) Warm Up. Warm up with little or no weight, performing 3 to 4 sets of 10 reps or more, in order to lubricate joints and raise local muscle temperature.

7) For your working sets, select an appropriate weight that allows you to achieve your target repetition range in a safe and controlled manner.

Muscle worked during the Flat Bench Press:
Primary Muscles: Pectoralis Major – Mid Sternal Fibres.
Secondary Muscles: Anterior Deltoids, Triceps, Serratus Anterior, Anconeus.
Stabilizing Muscles: Lateral Deltoids, Rectus Addominis, Transversus Abdominis, Forearm Flexors…