Primary Muscle
Chest
Secondary Muscles
Shoulders, Triceps
Equipment Required
Flat Bench, Barbell, Disc Weights
Repetitions
6 – 8 Muscle Size & Strength
8 – 12 Muscle Definition
Technique
- Lie down on the bench with your feet either hanging over the bottom or firmly planted on the ground, your bottom and back must be firmly placed on the bench.
- Un-rack the desired weight and lower the barbell until it reaches the chest
- Drive the weight back up to the starting position and complete the desired number of repetitions.
Starting Position
Finishing Position
Tips
Always allow the bar to come to a complete rest once it reaches your chest, do not bounce the bar as this can cause injury.