How To Perform barbell flat bench Press Chest Exercise

This is an exercise that provides big returns for the energy you give out. It is also known as (flat bench bar press) On this topic I am going to be walking you through How To Perform Seated Calf Raise Calf Exercise to train your calf including video and image on how to perform it. if you have any questions concerning this topic please feel free to leave them in the comment section. 

About Barbell Flat Bench Press.

The barbell bench press is one of the best and effective chest exercise that train boosts strength to the chest and muscle density. It is one of the best chest exercise that helps to build strength and mass muscle not just in the chest zone area but also in the triceps and in the front side of your shoulders as well.

Equipment Needed

You need  a weight bench  with rack set including  barbell to Perform barbell flat bench press

How to perform a barbell bench press.

here is how toPerformbarbellflatbench Press Chest Exercise in a correct manner, follow this easy guide whenever you want to do it. 

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

step 1. 

  • positions yourself very well by lying down on the flat bench firmly
  • positing your feet flat on the floor a little more than your shoulder that is width apart.
  •  Keep your back flat on the bench and hold the barbell up above your body, and lower it down to the middle of your chest slowly.

Step 2.

  • Press the barbell back up over to the middle of your chest until your arms are straight and your elbows are locked.
  •  Then, Pause briefly at the top, then lower slowly back to the starting position and exhale.
  • Repeat the same process ab

Take care and make sure you 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 a fitness expert or someone that can assist you all along.


Here are some precautions and safety guides to take when performing the barbell bench press.

  • Always make sure that you are in good health before starting any physical exercise by consulting your doctor.
  • If you are having any physical or heart problems it is advised to contact your doctor first to advise you as to which exercise the best for your condition.
  • Do not start with a cold muscle meaning make sure to warm up before any form of weight training, do some cardio machine to warm yourself up for at least 5 minutes before hitting the weights.
  •   Rest for at least a minute after you’ve warm-up and two minutes in between sets.
  • You don’t need to rush yourself stay calm with concentrate have a timer countdown for yourself.
  • Careful throughout the exercise the weight must not fall or stray away from your hands and do not overweight yourself on this exercise even  with a spotter
  • Load the weight that your power can afford. Overweight can make it impossible to control the weight and can jeopardize performance.  Do not create any difficulties or momentum that can ruin good performance.


 Here are some great benefits of performing the barbell bench press.

  • It is a great exercise to build strength. The  Barbell bench press helps in building more strength and energy in the upper body. One of the best chest exercise that provides great strength and energy in return.
  • It boosts muscle density and the muscles in front of the shoulders and the triceps muscles. The barbell bench press will not only boost strength and energy but also train and refine your chest muscles.

  Barbell flat bench Press Chest Exercise -Conclusion

In this post, I’ve helped with how to Perform barbell flat bench Press chest exercise including video and image to do it. 
If you have any question comment or anything concerning this topic please feel free to leave them in the comment section below. If this post helps you please share it with others thanks.

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