Flat Bench Press (Barbell)
Chest
Weight & Reps
Barbell
The barbell flat bench press is a foundational compound movement targeting the pectoralis major, anterior deltoids, and triceps. Performed lying flat on a bench with a barbell, it's one of the most effective exercises for building upper body pressing strength.
How to Do Flat Bench Press (Barbell)
- Retract shoulder blades and plant them into the bench before unracking
- Lower the bar to mid-chest (nipple line) with elbows at roughly 45 degrees
- Drive feet into the floor for leg drive throughout the press
- Press the bar back in a slight arc toward your face at lockout
Form Cues
- Retract shoulder blades and plant them into the bench before unracking
- Lower the bar to mid-chest (nipple line) with elbows at roughly 45 degrees
- Drive feet into the floor for leg drive throughout the press
- Press the bar back in a slight arc toward your face at lockout
Common Mistakes to Avoid
- Bouncing the bar off your chest instead of controlling the descent
- Flaring elbows out to 90 degrees — keep them at 45 to protect shoulders
- Lifting hips off the bench to cheat the weight up
Muscles Worked
Primary
Pectoralis Major (Sternal)
Pectoralis Major (Clavicular)
Secondary
Anterior Deltoid
Triceps Brachii
Serratus Anterior
Recommended Sets and Reps
Strength
4-5 sets
3-5 reps
3-5 min rest
Hypertrophy
3-4 sets
8-12 reps
60-90s rest
Endurance
2-3 sets
15-20 reps
30-60s rest
Variations and Alternatives
Frequently Asked Questions
What muscles does the flat bench press work?
The flat bench press primarily targets the pectoralis major (both sternal and clavicular heads), with secondary work from the anterior deltoids, triceps brachii, and serratus anterior.
How much should a beginner bench press?
Most beginner men can start with 60-85 lbs (27-38 kg), while beginner women typically start with 30-45 lbs (14-20 kg). Focus on form before adding weight.
Barbell bench press vs dumbbell bench press — which is better?
Barbell bench press allows heavier loads and easier progressive overload, while dumbbell bench press offers a greater range of motion and helps fix muscle imbalances. Use both for complete chest development.
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