Exercise Description: Flat Barbell Bench Press

Specs: Muscles Worked: A terrific compound movement for the upper body; the primary muscles being worked during flat barbell bench presses are the Chest (Pectorals). Secondarily are the Triceps, Shoulders (Deltoids), Upper Back, Traps and Lower Back.

Instructions: 1) Correct position and alignment is essential for proper execution of the bench press. Start with set up meaning the uprights set at the correct hight and bar positioned on. 2) Now, lying on your back with your head underneath bar, shoulders pulled back, eyes aligned with bar, and feet flat on floor. 3) Position hands on bar slightly wider than shoulder width or lower the unloaded bar to chest and position grip to where forearms are perpendicular to the floor. 4) Start position: Lift bar off rack with bar directly over head. 5) Take a deep breath, and then start to slowly lower the bar under control to your chest (approximately to nipple-line. 6) Press bar up to starting position, exhaling as you guide the bar through the range of motion. 7) Perform the required number of reps, and then under control returning the bar to the start position (on the upright).