Flat Barbell Bench Press

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The flat barbell bench press is an exercise that everyone that goes to the gym is familiar with.  Guys always ask each other how much they can bench.

Flat Barbell Benchpress

Most guys that go to a gym do the flat barbell bench press in order to get a big chest as a sign of masculinity.  The flat barbell bench press is a great exercise for enhancing upper body mass and strength for football and combat sports.

The flat bench press is a versatile exercise that can be performed using a barbell, dumb bells, kettlebells and a smith machine.  If you do a lot of back training, it makes sense to balance out the muscle development and strength by training the chest using the bench press.

Benefits of the Flat Barbell Bench Press

There are many benefits to doing the flat barbell bench press.  These are health related benefits and performance related benefits.

Health Related Benefits:

  • Enhances bone density in the upper body, arms, shoulders and hands.
  • Increases the amount of lean muscle mass on the upper body leading to more calories being burned.
  • Decrease in body fat.
  • Increase in metabolic rate.
  • Acts as a counterbalance to having a strong back.

Performance Related Benefits:

  • Makes the upper body more resistant to injuries in full contact sports.
  • Improves performance in sports such as football and martial arts.
  • Increases pushing power in the shoulders and arms.
  • Helps you develop bigger and stronger arms.
  • In addition to training your chest, the bench press also trains your shoulders, triceps and forearms.

Flat Barbell Bench Press Technique

  • Lie on a flat bench.
  • Engage your core, retract your shoulder blades.
  • Find a grip width that is most comfortable for you.
  • Grip the barbell tight.
  • Keep the
  • Breathe in just before you lift the barbell off the rack.
  • Hold your breath and lower the barbell towards the nipple area of your chest.
  • Imagine you are pulling the barbell towards your chest.
  • Keep the elbows in and the lats tight.
  • Once the barbell touches your nipple area, breathe out, push your feet into the floor and explode on the push up.
  • At full extension part of the movement, maintain a slight bend in the elbow to maintain tension in the chest.

Flat Barbell Bench Press Dos

  • Keep your body compact and tight as one unit.
  • Keep the elbows in.
  • On the downward part of the movement, imagine you are pulling the barbell towards your chest.
  • Use the correct breathing pattern.

Flat Barbell Bench Press Don’ts

  • Keep your body relaxed.
  • Use just the shoulders and triceps to power the movement.
  • Flare the elbows.
  • Lift your feet off the floor.
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