Barbell Press - Flat Bench
Recommendations: 1-3 Sets, 6-10 Reps, 80 Wght
Beginner Chest Triceps Anterior Delts Strength Barbell Flat Bench Push Compound Gym
Purpose: Benefits A barbell allows someone to lift heavier weights and thus build more strength quicker.
Benefits: This is the basic chest exercise.
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 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 move 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. 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.
Step 1
Lie on a flat bench, holding a barbell hands shoulder-width apart, above your chest with elbows straight.
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.
Step 2
Lower the barbell. Your arms will flare out to the sides.
Lower the barbell 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.
Step 3
Raise the barbell, bringing it up and over your shoulders. Squeeze your pecs and hunch your shoulders forward.
Straighten your elbows while moving the barbell so that it move 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.