Exercise The Right Way - The Flat Bench Press

Other articles in this series looked at a number of exercises, mainly from the perspective of developing a comprehensive muscle building program. Sometimes we take things for granted, especially when it comes to performing the basic exercises that constitute the core of most bodybuiders' training regimes.

It is useful, therefore, to describe in detail the processes involved in actually doing these exercises. This will help beginners to start out using the correct techniques before moving on to potentially more dangerous heavy weights. If it also helps more experienced lifters to redress some of the little faults that have almost imperceptibly crept in over the years, all the better.

In this article we'll take a close look at the flat bench press using a barbell.

MUSCLES TARGETED: pectoralis major

STARTING POSITION

Assume a supine position on a bench.
Grasp the bar with a closed, pronated grip.
Grip slightly wider than shoulder width.
Place the bar over the chest with the elbows fully extended.
This is the starting point for all repetitions.

DOWNWARD MOVEMENT

Lower the bar to touch the chest at nipple level.
Keep the wrists rigid directly above the elbows.

UPWARD MOVEMENT

Push the bar upward until the elbows are fully extended.
Keep the wrists rigid directly above the elbows.
Do not arch back or raise chest to meet the bar.
Repeat or finish set.

Richard Mitchell is the creator of the bodybuildingadvisor.com website that provides guidance and information to athletes at all levels of bodybuilding experience. Go to Bodybuilding Exercises to learn more about the issues covered in this article.

---

Know Your Muscle Building Exercises - The Legs

Every bodybuilder and weight trainer will have his or her... Read More

Personal Trainers with Real People, Real Situations

TO DO OR NOT TO DO? ? ABSTWO WEEKS PRIOR... Read More

Exercise The Right Way - The Triceps Pushdown

Other articles in this series looked at a number of... Read More

5 Familiar Bodybuilding Troubles...Which Do You Want To Overcome?

In my 3 decades of training experience I have identified... Read More

Know Your Muscles - The Chest And Upper Back

Becoming familiar with the muscles that make up your body... Read More

Bodybuilding on a Budget - It Doesnt Have to Put Your Wallet in a Wheelchair

As you probably remember the last time you looked at... Read More

Maximum Muscle Development with Chaos Training

Chaos is the scientific study of orderly disorder. It offers... Read More

Anabolic Hormones - A Two-Edged Sword

When I was a young boy, emerging muscles were the... Read More

Machines VS. Free Weights II

Machines are bad, there I said it again. How many... Read More

How to Increase Your Bench Press by Doing Squats

My Legs Are Already Big Enough. I Keep Hearing Working... Read More

Are Prohormones A Safe Alternative To Anabolic Steroids?

Steroid prohormones such as androstenedione and dehydroepiandrosterone (DHEA) have become... Read More

Arm Exercises For Beginning Bodybuilders

Most people new to bodybuilding pay a lot of attention... Read More

Muscle-Building Exercises and Growth-Boosters

I have 'emerged' some subtle bodybuilding techniques that infuse rapid... Read More

Dorian Yates Secret: What Lean People Are Doing To Get That Way

A consensus has arisen within the bodybuilding world over the... Read More

Muscle And Fitness -- The Third and Final Key To Successfully Achieving Your Fitness Goals

Before delving into Muscle And Fitness ? The Second Key,... Read More

Power Mass Training for Building Muscle Mass

Many people believe you need to train with a variety... Read More

Increase Your Training Intensity - Forced Repetitions

You can only build muscle tissue if you can generate... Read More

Get On the Ball: Core Stability

Have you heard the term, focus on the core? No,... Read More

Train for the Look You Want

So the Olympics are almost upon us. While you have... Read More

Know Your Muscles - The Mid-Section

Becoming familiar with the muscles that make up your body... Read More

Sneak a Little Intensity into Your Workout

You know you're on autopilot during your workouts when, halfway... Read More

Barbell Exercises That Suit Beginners

The aim for beginners to weight training must be to... Read More

Water Makes Muscles More Elastic?!

Before you say, "yeah, yeah, yeah I know to drink... Read More

Preliminary Isometric Tension Improves the Effectiveness of Dynamic Work by up to 20%

Are you looking for a simple and effective way to... Read More

Exercise The Right Way - The Leg Extension

Other articles in this series looked at a number of... Read More