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Barbell Flat Bench Press

How To Do A Barbell Flat Bench Press Correctly

The barbell flat bench press is another one of the big 3 bang for your buck exercises.

It primarily targets your chest, as well as your triceps, and the front of your shoulders.

To get started:

  1. Lie down with your back on top of a flat bench, feet planted firmly into the floor.
  2. With a just outside shoulder width grip on the bar, lift the bar off the rack, and hold it with straight arms and wrists over your chest.
  3. To ensure the tension is placed on your chest, and not primarily on your shoulders, squeeze your shoulder blades back and down before lowering the weight.
  4. Next, slowly lower the bar to just above your sternum, by bending your elbows and pulling them down to your sides.
  5. Contract your chest, push your head and back into the bench, and push the bar back up to the top of the lift, always ensuring the bar is in alignment and directly above your elbows.
  6. Repeat.

Primary Muscles Worked


Beginner Variation


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