Flat Bench Press

1. Lie on the flat bench with your back pressed firmly against the padding and feet placed flat on the floor.
   
   
2. Grasp the bar using an overhand grip, with hands 3-5 inches wider than your shoulder width apart, and lift the bar from the stands.
   
   
3. Your arms should be fully extended (do not lock your arms) as the bar is held over your chest area.
   
   

• Slowly lower the barbell to touch nipple line of your chest.
  
  
• Once the bar lightly touches your chest, push it upward and slightly back so the bar ends up over the shoulders. If you push the bar straight up, this shifts the tension off your pecks and onto your triceps.
  
  
• Perform the desired number of repetitions while keeping the movement fluent, slow, and controlled.
  
  

• Decline Bench Press
• Incline Bench Press
• Incline Dumbbell Bench Press