Barbell Flat Bench Press

Description

PURPOSE: To build mass and strength in the pectorals, front delts, and triceps. The Bench Press is a fundamental compound exercise for the upper body. It produces growth, strength, and muscle density, not only for the chest muscles but for the front deltoids and triceps as well. EXECUTION: (1) Lie on a flat bench, your feet on the floor for balance. Your grip should be medium-wide (which means that as you lower the bar to your chest, your hands should be wide enough apart so that your forearms end up perpendicular to the floor). Lift the bar off the rack and hold it at arm's length above you. (2) Lower the bar slowly and under control until it touches just below the pectoral muscles. Keep the elbows pointed outward in order to fully involve the chest. The bar should come to a complete stop at this point. Press the bar upward once more until your arms are fully locked out. Always go through a full range of motion unless instructed specifically to do otherwise. Arnold's note: 'I frequently did my heavy chest training on Sundays at Venice Beach. I got extra motivation for doing reps with 450 pounds because so many people were standing around watching me.' The classic grip position: hands positioned slightly wider than shoulder width distributes stress so that pectorals do a major part of the work, with minimal front deltoid and triceps involvement.