Flat Bench Press

Flat Bench Press

These movements are useful in isolating and strengthening the upper and lower pecs, the anterior and posterior deltoids and the triceps.

How to do:

1. Lie flat on a bench, feet firmly on floor.

2. Make sure that your butt, back, shoulders, and head are firmly
positioned on the bench.

3. Roll your shoulders back and down so the shoulder blades are firmly
pressed against the bench and the chest is sticking up. This should
result in the spine being slightly arched.

4. Your arms should be placed straight up with your hands gripping the
bar slightly wider than shoulder width.

5. Inhale and hold your breath as you lower the weight. When the bar
reaches the chest, even with your nipples, begin to move the weight
upward. Do not bounce the weight off your chest. This can cause
massive injuries.

6. Exhale as you pass the point of greatest resistance. Pause slightly at
the top of the movement and repeat.

General Tips
To keep the deltoids (shoulders) from doing too much work, don't allow the rear deltoids to come off the bench, especially the last few inches when pushing the weight up. They should remain in the same position flat on the bench throughout the movement.If you are having trouble balancing the weight make sure that your arms remain relatively vertical throughout the left. The more vertical your arms are, the better your balance will be. The more narrow the grip, the more you involve your triceps. The wider the grip the more the outer area of the chest is worked.

Other Chest Exercises

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