Overview
The flat barbell bench press is a compound exercise that targets the chest, shoulders, and triceps. It is widely considered one of the most effective exercises for building upper body mass and strength.
Step-by-Step Instructions
- Lie flat on your back on a bench. Grip the bar with hands just wider than shoulder-width apart.
- Ensure your feet are firmly planted on the floor and your shoulder blades are retracted (pinched together).
- Lower the bar slowly to your mid-chest while tucking your elbows slightly (roughly 45 degrees from your torso).
- Touch the bar lightly to your chest, pause for a split second.
- Drive the bar back up to the starting position using your chest and triceps, exhaling as you push.
Common Mistakes
- Bouncing the bar: Using momentum off the chest instead of controlled muscle contraction.
- Elbow Flare: Flaring elbows out to 90 degrees puts excessive stress on the shoulder joints.
- Feet movement: Losing foot drive and stability during the lift.
Pro Tips
• Maintain a slight arch in your lower back, but keep your glutes on the bench.
• Imagine trying to "bend the bar" to engage your lats and stabilize your shoulders.