Muscles Trained: Chest, shoulders, triceps, upper back, traps

Intro: The flat barbell bench press is a compound chest exercise that works many of your upper body muscles. This remains the main exercise to measure pure upper body strength for many people. In comparison to the flat dumbbell bench press, maximum weights can be used for a maximum overload. Since weight will be above your body while lying down, a spotter is always recommended.

How it is performed: Lay on your back with your shoulders and butt in contact with the bench at all times. Squeeze your shoulder blades together as you position yourself before you start the lift.
There is controversy over whether to have your feet on the ground or planted on the end of the bench. Many bodybuilders and power lifters will use this technique in an attempt to focus more on their chest. We recommend that beginner lifters keep their feet remained on the floor at all times for safety reasons. Position your eyes directly underneath the bar and look at a spot on the ceiling. This will be used as your reference point during the duration of your set. Have a natural arch in your back.

Grip the bar at a little wider than shoulder width. A wider grip generally focuses on your chest more, while a narrower grip will put the load more so on the triceps. Push the barbell over your head in a controlled motion. Lower the bar to your lower chest around your nipple. Softly touch your chest and drive the weight back up to the starting point. Keep your eyes on the reference point discussed earlier. This will ensure that the bar travels in a straight line.

--Featured Flat Barbell Bench Press Article