Barbell Flat Bench Press

Barbell Flat Bench Press- Chest Exercise.

How To Perform Barbell Flat Bench Press.

Barbell bench  press is one of the best chest exercise that help in training and boost more chest strength, muscles density.

This is an exercise that provides big returns for the energy you give out. It is also known as “flat bench bar press”

It is one of the best chest exercise that helps to build strength and muscle that is required not just in chest zone area but, also in triceps and in the front side of your shoulders as well.

How to perform barbell bench press.

To start with this exercise, it is advised to use a spotter especially if, you are using a free bar or dumbbells to eliminate the chances of dropping the weight on yourself.

Barbell Flat Bench Press
Barbell Flat Bench Press

Using a spotter is very important for it can be of great help to save you from getting hurt by the weight.

positions very well and lie down on the flat bench firmly positing your feet flat on the floor a little more than your shoulder that is width apart.

Make sure to keep your back flat on the bench . so, hold the barbel above your body , then make sure you lower down slowly to the middle of your chest.

Drive the barbell up over the middle of your chest until your arms are straight and your elbows are locked. Pause briefly at the top, then lower slowly back to the starting position.

Take care and make sure you are are in total control, do not let the weight control you don ‘t bounce the weight off your chest , you may need to be assisted by fitness expert or some one that can assist you all along.

Precautions and safety guide to take when performing barbell bench press.

Make sure that you are warmed up before any form of weight training , go the cardio machine warm yourself up for at list 5 minutes prior to hitting before hitting the weights.

Do not start with cold body. It might be very bad idea and also make sure that you are in good health before stating by consulting your doctor .

If you are having any physical or heart problems it is advised to contact first your doctor whom will be able to advise you as to which exercise he think are the best for your condition.

It is advised to rest for at least a minute after the warm-up sets and two minutes between heavy sets.

You don’t need to rush yourself stay calm and be concentrate have a time countdown for yourself.

You must be painstakingly careful throughout the exercise the weight must not fall or stray away from your hands and do not overweight yourself on this exercise.

Load the weight that your power can afford. Overweight can lead to impossible to control and jeopardised the performance. Do not create any difficulties or momentum that can jeopardize the good performance.

Health benefits in performing barbell bench press.

It helps build strength Barbell bench press helps in building more strength and energy, it is one of the best chest exercise that provides great strength and energy in return.

It help train the muscle density, Its train the muscles in front of the of shoulders and the triceps muscles.

Barbell bench press not only will it helps with good strength and energy but also train and refine your chest muscles.


close grip benchpress

back extension

barbell side bend

one leg dumbbell calf raise


standing dumbbell biceps curl

dunkey calf raise

seated cable row

one arm dumbbell row

barbell lunge

forearm dumbbell or EZ

behind the back wrist curl

bench dip

plate front raise


3 thoughts on “Barbell Flat Bench Press- Chest Exercise.”

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