Flat barbell bench press



  • Increases chest strength.
  • Improves shoulder and triceps muscle definition.


  • You need to have enough muscular strength to prevent involuntary movement of your Lumbo Pelvic Hip region, your core should be strong enough to stabilize you at all times.


  1. Lay flat on the bench and tighten your abdomen.
  2. Place your feet flat on floor with your toes pointing forward.
  3. Grasp the bar and place your hands slightly wider than shoulder width apart.

How to Do:

  1. Lower the bar towards your chest in a slow and controlled movement.
  2. Do not arch your back or push your head forward.
  3. While you contract the chest, press the bar back to the starting position. Stop when your elbows reach full extension.
  4. Use a weight that you can lift in a controlled manner.


Fitness Magazine eHow About Los Angeles Times
2021 © Changing Shape - All rights reserved.