BARBELL FLAT BENCH PRESSES

PURPOSE OF EXERCISE: To build mass
and strength in the pectorals, front delts,
and triceps.
The Bench Press is a fundamental
compound exercise for the upper body. It
produces growth, strength, and muscle
density, not only for the chest muscles
but for the front deltoids and triceps as
well.
EXECUTION: (1) Lie on a flat bench, your
feet on the floor for balance. Your grip
should be medium-wide (which means
that as you lower the bar to your chest,
your hands should be wide enough apart
so that your forearms point straight up,
perpendicular to the floor). Lift the bar
off the rack and hold it at arm’s length
above you. (2) Lower the bar slowly and
under control until it touches just below
the pectoral muscles. Keep the elbows
pointed outward in order to fully involve
the chest. The bar should come to a
complete stop at this point. Press the bar
upward once more until your arms are
fully locked out. Always go through a
full range of motion unless instructed
specifically to do otherwise.