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Chest
Flat Barbell Bench Press
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Target
Chest
Category
Upper body · Strength
Difficulty
Intermediate
Sets
3
Reps
8-12
Execution
How to perform
Lie on a flat bench with your feet planted. Grip the bar slightly wider than shoulder-width, brace your upper back, lower the bar with control to your mid-chest, then press it upward until your arms are extended.
Technique
Key form tips
- 1Lie on a flat bench with your feet planted
- 2Grip the bar slightly wider than shoulder-width, brace your upper back, lower the bar with control to your mid-chest, then press it upward until your arms are extended
- 3Keep each repetition controlled and maintain tension through Chest.
- 4Use a range of motion you can control without changing your setup.
Avoid
Common mistakes
- 1Using momentum or rushing the lowering phase.
- 2Letting the working position change as fatigue builds.
- 3Losing tension through Chest to force extra repetitions.