Bench Press

The main exercise to work the chest in general.

Main muscles: Pectoral, triceps, deltoids.

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, spoken, 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 of how to perform the exercise, and an animated image illustrating the movement..

Place the barbell 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 challenging.

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

Lie down on the bench with your eyes under the bar.

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

Grab the bar slightly wider than shoulder width.

Bring the bar down to your chest.

As you do this, keep your feet firmly on the ground, 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 is 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 dropping it without resistance.

If you're just starting out on this move, or have an injury that might affect how you can perform it, it's always a good idea to consult a qualified professional..

Common mistakes

  • Overweight.
  • Bend your back.
  • Use the “trampoline effect” between the descending and rising movement.
  • Lower the bar towards the neck or belly.


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