Flat Barbell Bench Press.

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.

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.

Questions, answered.

What is the Flat Barbell Bench Press?

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

What muscles does the Flat Barbell Bench Press work?

The Flat Barbell Bench Press primarily works your chest. It also recruits your front delts and triceps as secondary movers.

What equipment do I need for the Flat Barbell Bench Press?

You need a barbell and a bench to perform the Flat Barbell Bench Press.

How many sets and reps should I do for the Flat Barbell Bench Press?

A typical prescription for the Flat Barbell Bench Press is 3–5 sets of 5–10 reps. Rest about 90–180 seconds between sets.

Is the Flat Barbell Bench Press good for beginners?

The Flat Barbell Bench Press is best suited to intermediate lifters. Beginners can do it with light weight and close attention to form before progressing.