Flat Barbell Bench Press

Exercise Tips

  • Perform exercise with a spotter
  • Try not to bounce the bar on your chest

Flat Barbell Bench Press

This exercise targets your middle chest area and provides a low cardio benefit.

Muscle Group

Pectoralis Major (Middle Chest)


2 days a Week to
3 days a Week


Free Weight Flat Bench Press Machine, Straight Barbell, Weight Plates

Cardiovascular Benefit


Muscle Group: Pectoralis Major (Middle Chest)

Equipment: Free Weight Flat Bench Press Machine, Straight Barbell, Weight Plates

Minimum Frequency: 2 days a Week

Maximum Frequency: 3 days a Week

Cardiovascular Benefit: Low

Exercise Category: Middle Chest

Starting Position: Begin lying face up and flat on the flat bench. Your feet should be firmly planted on either side of the flat bench. Your eyes should be approximately under the straight barbell. Grip the barbell, palms facing upwards, approximately shoulder width, or slightly greater than shoulder width.

  1. 1Exhale and lift the straight barbell from the rack so that the barbell is
    approximately aligned over the nipples of your chest.
  2. 2 Inhale and slowly lower the straight barbell until it gently touches your chest, approximately at your nipples.
  3. 3 Exhale and with an explosive movement press the straight
    barbell back to your starting position.
  4. 4Repeat this exercise until your have
    completed all repetitions for the set.

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