Exercises

Barbell Flat Bench Presses

Also known as Barbell Bench Presses

What It Is

The classic lying press. It builds the upper-body pushing strength you use to get up off the floor and move heavy things.

How to Do It

Lie on a flat bench with your eyes under the bar and your feet flat on the floor. Grip the bar a little wider than your shoulders and lift it off the hooks. Lower it to the middle of your chest, then press it straight back up. Rack the bar before you sit up.

Tips

Squeeze your shoulder blades together and keep them pinned to the bench. Use a spotter or safety bars for heavy sets.

Skill Level

Intermediate. Free-weight lifts, single-leg balance under load, or near-bodyweight strength moves. Form matters.

Type

Strength. Builds muscle and strength with controlled, resisted movement.

Engagement

Bilateral. Each rep works both sides of the body at once.

Primary Muscles

Front Shoulders

Equipment

Barbell

Any one of these

Any one of these

A Flat Bench Press Station covers both.

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Similar Exercises

Barbell Decline Bench Presses

Barbell Incline Bench Presses

Bodyweight Dips

Dumbbell Deficit Push-Ups

TRX Hands-in-Straps Push-Ups

Bodyweight Push-Ups

Dumbbell Flat Bench Presses

Dumbbell Incline Bench Presses

Machine Chest Presses

Machine Incline Chest Presses

Smith Machine Flat Bench Presses

Dumbbell Deadlifts to Curls to Presses