What is Flat Barbell Press?
The flat barbell press (often called bench press) is a fundamental chest exercise performed lying horizontally on a bench while pressing weight upward. Primary targets: pectorals, triceps, and front deltoids.
How to Do Flat Barbell Press with Proper Form
Step-by-Step Guide
- Lie back on flat bench with eyes under barbell
- Grip bar with hands 1.5x shoulder width
- Drive shoulders into bench and arch lower back naturally
- Unrack bar and lower to lower chest/mid-sternum
- Press upward while driving feet into floor
Pro Tip: Your forearms should remain vertical throughout the movement.
Top 3 Benefits of Flat Barbell Press
- Builds overall chest mass and strength
- Improves pushing power for sports
- Allows heavy weight progression over time
Most Common Flat Press Mistakes (and Fixes)
Mistake #1: Bouncing Bar Off Chest
Fix: Pause briefly at bottom position to maintain tension
Mistake #2: Elbows Flared at 90°
Fix: Maintain 45-60° elbow angle from torso
Mistake #3: Lifting Hips Off Bench
Fix: Engage core and press through upper back
Flat Barbell Press FAQs
Is flat press better than incline for chest?
Flat press emphasizes lower pec development while incline targets upper chest. Most programs benefit from including both.
How much weight should I use?
Beginners: Start with bar only. Intermediate: 0.75x body weight. Advanced: 1.25x+ body weight.
