Flat Bench Press

The main exercise to work the chest in general.

Main muscles: Pectoral, triceps, deltoids.

flat bench press

The Flat Bench Press

The Flat Bench Press is a popular exercise.

With a guaranteed presence in the Top 3 of the most used, talked about, and for some, repeated.

It targets the chest muscles mainly (which explains a lot), with the support of the triceps and also the shoulders.

Here is a step-by-step explanation on how to perform the exercise, and an animated image exemplifying the movement.

Place the bar on the bench support and the weight to be used initially.

It's important to choose a weight that is appropriate for your strength level.

You should be able to complete the desired number of reps with good form, but the last few reps should be a challenge.

If necessary, call someone to support you, although this is usually more common in the later series.

Lie on the bench with your eyes under the bar.

Place your feet on the floor to provide a stable base.

Grip the bar slightly wider than shoulder-width apart.

Bring the bar down to your chest.

As you do this, keep your feet firmly positioned on the floor, and don't forget to keep your core in a stable position.

Pause for a brief moment (less than 1 second) with the bar close to your chest.

This helps ensure you are using proper form and not relying on momentum to lift the weight.

Exhale and press the bar back to the starting position.

Repeat the exercise for the desired number of repetitions.

It's important to use proper form when performing the flat bench press to avoid injury.

Make sure you keep your back flat on the bench and your feet flat on the floor.

Avoid arching your back or lifting your feet off the floor.

Also, don't forget to keep the bar under control and avoid letting it fall without resistance.

If you are just starting out with this movement, or have an injury that could affect the way you perform it, it is always a good idea to consult a qualified professional..

Common mistakes

  • Overweight.
  • Hunch your back.
  • Use the “trampoline effect” between the descent and ascent of the movement.
  • Lower the bar towards your neck or belly.



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