Barbell press on a flat bench

How to properly perform the exercise: barbell press on a flat bench?

The movement is performed by:

• the chest muscles

Additionally worked by:

• the arms and shoulders

Starting position:

Grab the barbell with an overhand grip and lie on your back on a flat bench. Feet on the bench or on the floor. Place your arms vertically above your chest. Hands on the bar are wider than shoulder-width apart.

Movement: With a slow movement, bend your elbows to a right angle, lower the barbell to just above your chest. With a slightly faster movement, straighten your elbows and raise the barbell. Repeat, making sure the barbell moves in a straight line with your nipples.

Tip: Hands with an overhand grip and positioned wider than shoulder-width apart. Your entire back is pressed against the floor. Lower the barbell in line with your nipples. Elbows wide.

To perform this exercise, you'll need a barbell and a bench.