HyperBody
Exercise library · Chest

Flat Barbell Bench Press.

A fundamental compound exercise for building chest strength and size, also engaging the front deltoids and triceps.

IntermediateBarbell, Bench
The numbers
Sets
3–5
Reps
5–10
Rest
90–180
Muscles
Primary
Chest
Secondary
Front delts · Triceps
The play-by-play

How to do it.

  1. Step 01

    Lie on a flat bench with your eyes under the barbell.

  2. Step 02

    Grip the bar slightly wider than shoulder-width, ensuring a stable base.

  3. Step 03

    Unrack the bar, holding it directly over your chest with arms extended.

  4. Step 04

    Lower the bar slowly to your mid-chest, keeping elbows tucked slightly.

  5. Step 05

    Pause briefly at the bottom, maintaining tension.

  6. Step 06

    Press the bar back up to the starting position, extending your arms fully.

What separates good from great

Pro cues.

  • Maintain a slight arch in your lower back and keep your feet flat on the floor.

  • Control the eccentric phase to maximize muscle engagement.

  • Ensure a spotter is present when lifting heavy weights.