Flat Bench Press

When using free weights, a wide range of exercises are available for implementation within a single workout. One of the most popular compound exercises for bodybuilding and strength training is the flat bench press.

In this exercise, an individual lies on his or her back and lowers weighted barbells to the chest and then lifts it straight up again until the elbows are locked. This exercise flexes a combination of chest, shoulder and upper arm muscles including the pecs, the trapeziis and the triceps. There is a very specific form to be followed in which the feet are planted squarely on either side of the workout bench with the back arched. This position forces the buttocks to be utilized as a stabilizer and drives all the work of the lift into the chest.

The standard bench press can be modified to work different muscle groups. Changing the incline of the bench will cause subsequent press exercises to work the upper deltoid muscles or, on a decline, the lower deltoid. The bench press can also be made more difficult through the inclusion of stretching bands that increase tension as the bar is lifted. Some variations increase the risk of injuries, including but not limited to torn ligaments, elbow and wrist sprains, and cracked ribs. Accordingly, a spotter should always be used for any kind of bench press work.

The bench press is also one of the three events that make up the international sport of powerlifting, which only serves to increase the popularity of this basic form of weight training.

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