Barbell Press - Flat Bench and Flye

Recommendations: 1-3 Sets, 6-10 Reps, 80 Wght

Intermediate Chest Triceps Anterior Delts Strength Barbell Flat Bench Push Compound Gym

Purpose: This exercise increases strength and strength speed, and produces greater functional strength for pressing movements.

Benefits: A barbell allows someone to lift heavier weights and thus build more strength quicker.

Lie on a supine (flat) bench. Have a workout partner hand you a loaded barbell. Hold the barbell with the palms facing up and hands shoulder-width apart. The barbell should be over your chest. This is your starting position. Lower the barbell to your chest allowing your elbows to flare out to the sides. Inhale during this movement. Do not bounce the barbell off your chest. Keep your feet flat on the floor and do not arch your back. Straighten your elbows while moving the barbell so that it moves up and slightly back so the bar ends up over your shoulders. Exhale during this movement. At the top of the movement, squeeze your pecs and hunch the shoulders forward to work the Pectoralis Minor muscle. While keeping your arms straight, slowly lower the barbell down behind your head. Inhale during this movement. You should feel a stretch in your chest muscles. Return the barbell to the starting position. Exhale during this movement. Keep your arms straight as you raise the bar. Repeat for the recommended number of repetitions.

The chest is composed of the Pectoralis Major and the Pectoralis Minor. The Pec Major attaches to the upper arm and pulls the upper arm across the chest. The Pec Minor lies mostly underneath the Pec Major and draws the shoulder blade down and forward.