Barbell Flat Bench Presses


  • This movement is performed on a flat bench. When you are in position, place your feet flat on the ground for balance and to avoid injury to your lower back.
  • Grasp the bar with a wider-than-shoulder-width grip. The grip should be so when you lower the weight to your chest, your forearms should point straight up.
  • Raise the bar directly above your chest. Next, slowly lower the bar to your lower chest area.
  • Hold for 1 second and then raise bar back up to the top. Hold for 2 seconds.


  • Be sure NOT to bounce the weight off your chest, control the weight.
Primary muscles Pectoralis major
Secondary muscles Triceps Anterior delts